- When: 12/28/2020
- QIC: Scrappy
- Pax: Chestnut, Cockroach, Farva - Kinston, FireAnt (RESPECT), LEO (RESPECT), Lt. Dan, Marshall, My Pleasure, Never Happened (RESPECT), Oxy, Scrappy, Six Shooter (2.0), Speed Square, VAS
- Extra Credit: EC Ruck after workout
Oxy asked YHC a few weeks ago to Q this morning and I totally forgot. Luckily, he reminded me yesterday via Slack. So with not much time to spare to write up a Kettlebell beatdown, YHC did what any manly HIM would do. I looked up kettlebell workouts on Pinterest. Yes, I admit it, I love Pinterest. Now that that is out of the way, let’s talk about the workout.
5:30 am EST
Disclaimer
Pledge of Allegiance
Warmup
SSH IC x 20
Good mornings IC x 10
Abe Vigodas IC x 10
Arm Burners IC x 10
Take one lap around the Farmers Market.
The Thang
KB shoulder rolls 10 each arm
KB Figure 8 through the legs x 10
Halos 1 x 10
The following exercises were done with sets of 3 x 10 with approximately 20 seconds between each set
KB goblet squats
KB swings
KB deadlifts
KB bent over rows
KB high pulls
KB overhead press
KB curls for the girls
KB tricep extensions
We still had some time left so we added the exercises below.
KB American hammers IC 2 x 10
KB V ups 2 x 10
KB crunches 2 x 10
KB flutterkicks 1 x 10
KB bench press 1 x 30
KB merkins 1 x 10
KB pullovers 1 x 10
KB figure 8s for abs 1 x 10
Count a rama
Name O rama
COT
Prayers/Praises- Albertson family that lost everything due to fire, ongoing Covid concerns
Announcements- Tuesday LC105 and The Swamp
Moleskin: Great work today by all. Mumblechatter was awesome. I really enjoy the fellowship with the guys in the morning. Makes it easy to wake up when you have people you enjoy working out with and encouraging each other.
