• When: 2018-01-03
  • QIC: Pondo
  • The PAX: Teddy, Odyssey, LoveSeat, Pondo

Stupid Cold Bells

4 Pax braved the 25 Degree weather and winds to swing some iron and #GetBetter.

Conditions:  Very, very cold and windy.

The Thang: Disclaimer by YHC and 2 laps around the circus to warm up.  Followed by: SSH’s, IW’s, Squats, Merkins and BBSU’s all x 20.  All OYO unless otherwise specified.


KB Revolutions (10 each direction), Double Arm Swings x 20, Single Arm Swings x 10 (each arm).

Hammer Curls x 15 (each arm), Triceps Exts. x 30, Calf Raises x 30

Lunges x 20 (each leg), LBC’s x 40, Bent Over Rows x 20 (each arm)

Waiter Press x 15 (each arm), Single Leg Deadlift x 15 (each leg), Chest press x 30

Sideswings x 20, Squats x 20, Overhead Press x 20

Boat/Canoe on YHC’s call, Bell Merkins x 10 (each arm), plank rows x 10 (each arm)

Finished it off with one more lap.


Announcements: Gro-Ruck is coming up.

Prayer Requests: LoveSeat’s dad broke a rib from a fall.