• When: 01/25/17
  • QIC: Improv
  • The PAX: Skybox, Teddy, Spot


Heavy Metal Mosey

4 Pax post at #IronYard in the gloom and #gotstronger.  Another great morning with kettlebells and as always, #workwasdone.

Conditions: 41 Degrees & Clear

The Thang:

COP
• Mosey around the loop mixing in bearcrawls, lungewalks, and karaoke
• SSH 20 x IC
• Little Arm Circles – Forward 10 x IC
• Little Arm Circles – Backwards 10 x IC
• Carolina Dry Dock 10 x OYO
• Squats 10 x IC

Olde Knight & Prince Wales
• Kettlebell Merkin – 20 x OYO / Switch Arm midpoint
• Single-Arm Kettlebell Press – 20 x OYO / Switch Arm midpoint
• Overhead Kettlebell Fly – 20 x OYO
• Goblet Squats – 20 x OYO

Olde Knight & Chambly
• Kettlebell Merkin – 20 x OYO / Switch Arm midpoint
• Single-Arm Kettlebell Press – 20 x OYO / Switch Arm midpoint
• Overhead Kettlebell Fly – 20 x OYO
• Goblet Squats – 20 x OYO

Mid-point of Chambly
• Waiter Press – 20 x OYO / Switch Arm midpoint
• Double Arm Front Shoulder Raises – 20 x OYO
• Single Arm Side Shoulder Raises – 20 x OYO / Switch Arm midpoint
• Calf Raises – 20 x OYO

Chambly & Queens Way
• Waiter Press – 20 x OYO / Switch Arm midpoint
• Double Arm Front Shoulder Raises – 20 x OYO
• Single Arm Side Shoulder Raises – 20 x OYO / Switch Arm midpoint
• Calf Raises – 20 x OYO

Queens Way & Queens Way
• Curls for the Girls – 20 x OYO
• Triceps Extension – 20 x OYO
• Sling Shot – 20 x OYO / Switch Direction midpoint
• Tactical Kettlebell Lounge – 20 x OYO / Switch Leg midpoint

Queens Way & Prince Wales
• Kettlebell Merkin – 20 x OYO / Switch Arm midpoint
• Napalm – 20 x OYO
• Big Boy Sit-ups – 20 x OYO
• Freedom Twists – 20 x OYO

AO
• Flutter Kicks – 20 x IC

COT & BOM

Announcements

  • Support #TheMission AO as great things are happening there.
  • #MudRun is back for the Spring, organized by F3 Summerville. Keep an eye on the Twitters and webpage for details and sign-ups.
  • HDHH – 5:15 PM Wednesday at Bar None

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