- When: 11/02/2020
- QIC: Chestnut
- Pax: Burpee, Chestnut, Farva - Kinston, Forrest - Kinston, Goggles (RESPECT), Gopher, Grease Monkey - Kinston, Mayhem - Kinston, Meat, Mule, Oxy, Phoenix, Runt (RESPECT), Short Stop, Speed Square
YHC got shoulder tapped to Q “The Flood Zone” two days after rucking the half marathon. My body was telling me no but my mind was telling me yes!!!! I embraced the suck and got the privilege to lead 15 HIM’s on a new style of workout for me. I had Mayhem monitor mine and everyone’s form because this was only my 3rd or 4th time working out with a kettlebell.
Warmup:
Arm Circles front and back
SSH
Good Mornings
Follow Me for a quick run to get the blood flowing
The Thing:
AMRAP 20 minutes with the following moves: (T-Claps to Short Stop for the iPad and the music)
10 KB Deadlifts
10 Alternating KB Push Ups
10 KB Goblet Squats
10 KB Sit-up & Press
Between series of sets Farmer Carry to rock and back.
Part B: Rifle Carry above head to train and back.
Part C:
200 Kettlebell Swings
Every time you drop your KB, complete round of 5 up downs and 10 merkins
Cool Down:
Arm Circles, SSH, Good Mornings, Abe-Vigoda
Ended in the COT-
Count-a-roma, Prayer Request, Prayer, Announcements, and picture.
Prayer Request- Meats house for sale, Pray for the Nation, Scrappy’s cousin that passed away, Joeys friend battling cancer.
We ended right at 6:15!!!!!