• When: 2018-07-25
  • QIC: Pondo
  • The PAX: Teddy & Pondo


Bells by the 20’s

2 Pax posted for a KB Beatdown.

The Thang: Warm up lap around the circus

SSH, IW’s, Squats, Merkins, BBSU’s all x 20 & OYO

KB Revolutions: Halos, Slingshots, Around the Worlds, Fig. 8’s & Hunchbacks, all x 10 each direction.

the following sets were all OYO and done in sets of 20 unless otherwise noted:

Curls, triceps exts., Waiter Press (each arm)

Rows (each arm), Calf Raises x 40, LBC’s x 40

Double Arm  Swings, Alt. Arm Swings, snatches, Russ. Twists x 40

Hammer curls, Overhead ext., Chest Press x 40, Squats

Prayers for safe travels for Teddy and family.  Check the website for announcements