• When: 03/08/17
  • QIC: Chewie
  • The PAX: Spot, Lederhosen, Teddy, Skybox, Doubledown, Mission, Chewie


A Random Midweek Medley

7 Pax post for a pretty random mix of KB workouts. I hope a good time was had by all.

Conditions: A great 50 degrees. A light rain overnight may have knocked some of the pollen out of the air.

Warm Up

  • Jog around the circus maximus
  • SSH x25
  • Imperial walkers x25
  • Windmills x25
  • Arm Circles – x15 and x15
  • Overhand claps – x25

Round One

  • 1 Napalm
  • 2 Goblet Squat
  • 3 single arm rows each side
  • 4 halos each direction
  • 5 waiter presses each side
  • 6 chest press
  • 7 kettlebell soccer toe touches
  • 8 windmills (4 each side)
  • 9 Russian twists (two count)
  • 10 kettlebell swings
  • 11 Squats with kick
  • 12 kettlebell merkins (6 each arm)

Jog  1/2 Circus with Bell

Round Two

  • 2 Napalms
  • 4 Goblet Squat
  • 6 single arm rows each side
  • 8 halos each direction
  • 10 waiter presses each side
  • 12 chest press
  • 14 kettlebell toe touches
  • 16 windmills (8 each side)
  • 18 Russian twists (two count)
  • 20 kettlebell swings
  • 22 Squats with kick
  • 24 kettlebell merkins (12 each arm)

Cusack 1/2 the Circus

Round Three

  • 1 burpee
  • 2 big boy sit-ups (with bells)
  • 3 single arm press – each arm
  • 4 flutter kicks
  • 5 soccer toe taps
  • 6 calf raise
  • 7 flutter kicks
  • 8 big boy sit-ups
  • 9 LBCs – holding bell
  • 10 SSHs – in cadence
  • 11 waiter press
  • 12 snatches – 6 each arm

Round Four

Jog 1/2 the circus

  • 2 burpee
  • 4 big boy sit-ups (with bells)
  • 6 single arm press – each arm
  • 8 flutter kicks
  • 10 soccer toe taps
  • 12 calf raise
  • 14 flutter kicks
  • 16 big boy sit-ups
  • 18 LBCs – holding bell
  • 20 SSHs – in cadence
  • 22 waiter press
  • 24 snatches – 12 each arm

Cusack 1/2 the Circus

MARY:

  • Flutters x20 IC
  • Freddie Mercury x20 IC
  • LBC x20 OYO

COT — Counterama, Namerama, Announcearama and the Ball Of Man

Announcements:

  • Tuesdays at 8:00 am Robber is heading up a devotion/book study titled “Strong Fathers, Strong Daughters” at Starbucks.  Check Robbers Backblast for more info
  • Mud Run – Check backblast
  • Five Points Get to the Green 3/18 — http://gettothegreen.com/
  • Woodlands 5K and Play — http://www.strictlyrunning.com/images/17woodlands5kplay.pdf

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