Conditions cool, damp, and foggy.
Disclaimer
COT
YHC pulled out and revised an old Q from my first kettlebell Q here at python. A couple pax rolled in after warm up started.
Warm up
SSH 20
TTT 10 slow cadence fully erect finish clap behind your back to make sure
Imp walkers 15ic
Toy soldiers 10 ic
Windmills 10 ic
LBAC 10/10 F/R ic
SSH again 10 IC for the late pax
The thang,
11s
Swings
OH press
Woodchops with bell 10 each side
11s
Triceps
Curls
Plank rows with bell 10 each side
11s on your 6
OH bell hold and abdominal crunch
BBSU with bell
Sidewinder with bell 10 each side
11s
Sumo hi pulls
Good mornings
Torso twists with bell 10 each side
On your 6 pax call out next exercises
Kettlebell OH flutter kicks 4ct IC 25x
OH kettlebell crunches
American hammers 2ct IC
Skull crushers slow
Dead bug IC
And a few more….
1 min left so low plank it out holding kettlebell in your teeth 😉
Great work men!
Announcements
March 2nd convergence at Riverbluff HS 630am
P200 March 22,23
O.U.R. 5k against human trafficking march 23rd.
https://runsignup.com/Race/SC/Lexington/LexingtonRescueRun
Prayers
Brainiac surgery and recovery
Kiffin loss of father
Emmys Grandmother and mom
Honeybuns wife , and coworkers loss of his wife.
Eberts mom
Unspokens
God bless you men.
Your brother,
Katniss