- When: 09/24/2019
- QIC: Baguette
- Pax: Baguette, Burt, Caterpillar (DOUBLE RESPECT), Conch Fritter, Cornhole (DOUBLE RESPECT), Deuce (RESPECT - Washington), Dirtbag (DOUBLE RESPECT) (Washington), Enron, Flo, Foxy Lady, Gremlin, Matlock (RESPECT - Washington), Momma's Boy, Mule Days, Ramses, Wolverine (TRIPLE RESPECT), Woody (Washington) (DOUBLE RESPECT)
- FNGs|Visiting Pax: FNG - Gremlin
17 Pax showed up for a musical kettlebell beatdown. Gave disclaimer…no pros here.
Warmup
- Good Mornings IC x 10
- Imperial Walkers IC x 10
- Arm circles IC x 10 then reverse
- SSH IC x 10
- KB Sum Squat IC x 10
- KB Swings OYO x 10
- KB Lunges OYO x 10
Mosey with KB around estuarium & stop at beginning of brick walk. Watch your step!
Circle up
- Clean, Squat, Press OYO x 10 each arm
- Partner up for Musical Dora
- Alternate 1 Pax mosey & 1 Pax AMRAP for entire song
- Alternate 3 different distances for mosey of 1st gazebo, second gazebo, playground
- 1st song – overhead tricep extensions (Audioslave – Cochise)
- 2nd song – bent over row (Billy Squier – The Stroke)
- 3rd song – goblet squat (Warrant – Cherry Pie)
- 4th song – curls (The Offspring – Pretty Fly for a White Guy)
- 5th song – Burpees (House of Pain – Jump Around)
6MOM w/ KB to (Aerosmith – Love in an Elevator)
- switch on Q’s command
- American hammers
- WW2’s
- Freddy Mercury’s
- Burt Thrusts (everyone’s favorite)
COT
- prayer request – Blake Collie
- FNG Kyle Barnes aka Gremlin (b/c he restores classic cars)
- Trying to get a group together for 5K in Belhaven on Oct 12th called Darleen’s Flamingo 5K (benefits Shepard Cancer Foundation in Washington)
- Bob the Builder donated biscuits for convergence & asked for any donations to go to Accept & Excel (Cornhole is collecting the donations)
TClap |
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