5/24/2021 ABNS Kettlebells

Thankful for the opportunity to lead FIN!  YHC knew he needed a good workout after a indulging weekend, so decided to put together a good ol’ fashioned beat down.  Shout out to Ball Drop for getting through it with his 53 and 75 lb KB’s!  Lots of good mumble chatter today.  Nice work HIM!

Disclaimer

Pledge

Warmup

  • SSH X 15
  • Arm circles X 10 forwards & 10 backwards
  • Cotton Pickers X 10
  • Take a lap around the parking lot

The Thang

  • Partner up
    • 1 PAX bear crawl down and back while the other does KB overhead presses (100 combined)
    • 1 PAX lunges down and back while the other does KB curls (100 combined)
    • 1 PAX carries KB one arm farmer carry down and switches arm back while other does 100 bent over rows
    • Overhead carry 2 KB over head down down and back while the other PAX did burpees
      • Did this 2 times down and back
    • 3 Sprints down and walk/mosey back
    • Split into two teams
  • Team Relay
    • Run down to grab KB and farmers carry back, next person does not go until first person gets back, until everyone has a KB. Once first KB gets back start the reps below:
    • Collectively complete the following
      • 200 KB swings
      • 200 V Ups
      • 200 goblet squats
    • Losing team got 10 burpees
    • Winning team completed 10 Merkins
  • Take a lap
  • Mary
    • Tricep extensions X 15 IC
    • Deadlifts x 15
    • RDL’s x 10 each leg
    • Merkins X 21
    • Flutter Kicks x 15 IC
    • Russian twists x 20 IC
    • PAX choice
      • Patch lead us for Crab cakes X 10 IC
      • Bench lead us with V Ups x 20 IC
      • Ball drop chose 1 handed merkins (I only saw him and Patch complete these)
        • Everyone else chose to do 30 regular merkins
      • Mr Belding lead us with some box cutters x 10 regular & 10 reverse
      • 6:15
    • Countorama
    • Nameorama
    • Named FNG Mountie (Welcome)
    • Prayer request followed by ball of man
    • Announcements
      • 0/family channel – Join if you haven’t
    • Free Picture
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