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