• When: 2020-06-10
  • QIC: DoubleFault
  • The PAX: WildBlue (R), LittleGiants, GED (R), Sharknado, Shredder, Fiji (R), YHC (R)

The One Where We Greeted a New Day at the Shores of Lake Murray by Swinging KBs

Behold, how good and how pleasant it is for brothers to join together in unity! – Psalms 133:1

7 pax greeted the new day beside the waters of Lake Murray by lifting heavy things with YHC today. Conversations were had, work was done and we all got better. It was an honor to lead today.

Conditions: Clear 72F (93% humidity with a cool breeze coming off the water) IDEAL

The Thang:

Time, Disclaimer, Prayer

COP (all exercises IC x15)

  • SSH
  • Kettlebell merkins (x10 OYO)
  • Goblin squat
  • Burpees (10 OYO)
  • TTT
  • LBACs (f/r)
  • Windmills

Kettlebell Circuits

1st circuit (all exercises x20)

  • KB Swings
  • Goblin Squat
  • Iron Crosses
  • Cusack carry to tree and back – plank for 6
  • Plank (l arm up/r arm up)
  • repeat

2nd circuit (all exercises x20)

  • Around the World
  • Halos
  • Chest press
  • Cusack carry to tree and back – plank for 6
  • Plank (bird dog plank – L arm out/R leg up/flapjack)
  • repeat

3rd circuit (all exercises x20)

  • Lawnmowers (x10 each side)
  • Curls 4 girls
  • Triceps ext
  • Cusack carry to tree and back – plank for 6
  • Plankjacks (x10 IC)
  • repeat

Dealer’s Choice (1st rd x10 – 2nd rd x15)

Cobains for not remembering all exercises called out <memory fail>

  • Wild Blue – LBACs + squats
  • Little Giants –
  • GED-  Napalms +
  • Sharknado – two-handed dead lift +
  • Shredder – OH press +
  • YHC – KB Swings


  • Wild Blue leading Rock Pile tomorrow @ Strut from 0500-0530. Topic: Ephesians 1:15-23 (One of Apostle Paul’s prison prayers)


  • Shredder’s M – prayers for her & her doctors as she recovers from surgery regarding heart issues. Doctors still trying to determine cause and treatment plan.
  • Our Nation
  • GED’s son -prayers for blessings and his safety as he is serving our country as a Ranger deployed in Afghanistan
  • Sharknado – prayers for guidance and inner peace as he is in negotiations to sell his agency

Pledge of Allegiance

Closing prayer (led by GED)

Devo (aka thought for the day)


“And having thus chosen our course, without guile and with pure purpose, let us renew our trust in God and go forward without fear and with manly hearts.”Abraham Lincoln


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