Warm Up in cadence

  • SSH x 15
  • Kettle Bell Good Mornings x 10
  • Kettle Bell Halos x 10 each direction

The Thang

Moseyed east down wooden boardwalk to Water St.

Kettle Bell Indian Run west down Water St. to Flag.

Line up at tree in Festival Park to begin circuit of exercises.

  • 10 KB Goblet Squats, KB Lunge Walk from tree to sidewalk, 10 KB Swings, KB Lunge Walk from sidewalk to tree, 10 KB Goblet Squats, KB overhead carry from tree to sidewalk, 10 KB Swings, KB overhead carry from sidewalk to tree, 10 KB Goblet Squats, KB Farmers Carry from tree to sidewalk, 10 KB Swings, KB Farmers Carry from sidewalk to tree.
  • 10 KB Overhead Presses each arm, KB Lunge Walk from tree to sidewalk, 10 KB Kneeling Presses each arm, KB Lunge Walk from sidewalk to tree, 10 KB Overhead Presses each arm, KB overhead carry from tree to sidewalk, 10 KB Kneeling Presses each arm, KB overhead carry from sidewalk to tree, 10 KB Overhead Presses each arm, KB Farmers Carry from tree to sidewalk, 10 KB Kneeling Presses each arm, KB Farmers Carry from sidewalk to tree.
  • 10 KB Curls each arm, KB Lunge Walk from tree to sidewalk, 10 KB Rows each arm, KB Lunge Walk from sidewalk to tree, 10 KB Curls each arm, KB overhead carry from tree to sidewalk, 10 KB Rows each arm, KB overhead carry from sidewalk to tree, 10 KB Curls each arm, KB Farmers Carry from tree to sidewalk, 10 KB Rows each arm, KB Farmers Carry from sidewalk to tree.

Circle up for final round of KB exercises

  • 15 KB American Hammers in cadence
  • 10 KB WWI in cadence
  • 10 KB Flutter Kicks in cadence
  • 10 KB Freddie Mercury’s in cadence
  • 5 KB Burpees

Countorama, 20 pax

Namorama

Prayers, Announcements- 100 men dinner, Q vs. Q on 10/19 to raise money for Collie Family

As always thanks for the opportunity to Q!

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