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