AO: f3dawghouse
Q: turbine
PAX: Ticonderoga
FNGs: None
COUNT: 2
Our faithful Friday Q was out due to a family member in the hospital, so YHC called an audible and pulled out the kettlebells and trusty cardboard kettlebell script.

WARMUP:
SSH
IST
Penny Pickers
Windmills
Arm Circles, Michael Phelps

THE THANG:
Tackling a pyramid
Firm Base: 10 reps, 2 exercises, 3 rounds each
Curls
Dead Lifts
High Rows
Lunges
Bent Rows
Calf Raises

Farmers Carry around the courtyard after each round

3-6-9-12-15 Pyramid
3 Swings
3 Swings, 6 Overhead Press
3 Swings, 6 Overhead Press, 9 Squats
3 Swings, 6 Overhead Press, 9 Squats, 12 Tricep Extensions
3 Swings, 6 Overhead Press, 9 Squats, 12 Tricep Extensions, 15 Lawnmowers (each arm)
3 Swings, 6 Overhead Press, 9 Squats, 12 Tricep Extensions
3 Swings, 6 Overhead Press, 9 Squats
3 Swings, 6 Overhead Press
3 Swings

Farmers Carry around the courtyard

Final round… 10 ea., 2 rounds + Farmers Carry:
– Step ups
– Decline merkins
– Goblet squats
– Dips

Mary
– Pretzel Crunch

COT:
Prayers for Buck’s family… his wife’s aunt is in the hospital, critically ill
Prayers for Ticonderoga’s job situation… his company is going thru a merger