What a cool beautiful morning with trimmed grass, no sand spurs, and no mosquitoes!

Warm Up:

  • slow and deep hamstring stretches on each leg
  • arm circles both small and large
  • Merkins

The Thang:

Pick up kettle bell over head and line up in a single file line.  We started a quick walk around the field with kettle bells held high as long as the PAX could hold it while we did an Indian “run” which was more like a quick walk.

Once back to the flag, we took our kettle bells to the picnic shelter and started the music.

Super Set #1:

  • American Kettle Bell Swings in Cadence (15 Reps)
  • Merkins Max Reps in 30 seconds

Super Set #2:

  • Bicep Curl to shoulder press in Cadence (15 reps)
  • WW2’s Max Reps in 30 seconds

Next we repeated both Super Sets and tried to beat our max reps each time.

Super Set #3:

  • Thrusters in Cadence (15 reps)
  • Pull ups Max Reps in 30 seconds

Super Set #4

  • Lawn Mower Starters in Cadence (15 reps each arm)
  • American Hammers with the Kettle Bell Max Reps in 30 seconds

Next we repeated both Super Sets and tried to beat our max reps each time.

Super Set #5

  • Tricep Press in Cadence (15 reps)
  • V-Up’s Max Reps in 30 seconds

Due to time, we just repeated the one super set to beat our max reps.

I also set 8 minute timers to go off during the work out.  Whenever the alarm sounded we immediately stopped what we were doing, left the kettle bell and ran.  We were able to get in 3 runs that included to each of the nearby stoplights and once around Paramore Park.

COT:

  • Prayer Requests:  The Situation has a tenant issue, Levy Lupton, praise to Spinal Tap’s daughter Reagan for her nomination to Governor’s School, Bono is putting together a group to go to Carterico this weekend, Jeff Stevens (liver cancer), Recount’s M (brain cancer)
  • Announcements:  2 CoopStrong Events next Saturday:  CoopStrong Festival and Football game  Chimichanga has the Q at #FirstAid tomorrow, Cousin IT has the Q at #116 on Saturday, and Silverback has the Q at #RunStrong on Tuesday
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