Conditions 77 and mostly clear with 88% humidity. Basically, excellent weather for a kettlebell beat down at the direction of YHC.
YHC brought some kettlebell swinging madness with him this morning for the pax to enjoy with a backdrop of 90’s grunge favorites. Mumble chatter was slow to start but the pax didn’t disappoint. Much like the workout itself, they had to properly warmup. Discussions of the pax’s first cars were a hit. Here is a picture of YHC’s.
BOM/Disclaimer
The Thang:
Warm Up
KB Sretches x 3
Halo (slow) x 5 each side OYO
Around the World (slow) x 5 each side OYO
Squat x 5 on Qs call
Round 1 (all OYO)
KB Swings x 10
KB Press x 15
Curls x 20
x 3
Round 2 (all OYO)
KS Swings x 10
Thrusters x 15
Upright Row x 20
x3
Round 3 (all OYO)
KB Swings x 10
Alternating Merkins on KB x 16
Tricep Ext x 20
x 3
Round 4 (all OYO)
KB Swings x 10
Snatches x 16 (8-each arm)
KB Row x 20 (10 each arm)
x 3
Cool down/Stretch
YHC talked of the importance of stretching your muscles after a workout and the benefits of it so we did a nice slow cool down stretch for the last 7-8 minutes.
Counterama/Namerama
Announcements:
2nd F Opportunities:
-lunch at Steve’s Classic Burgers today at Noon.
-Thirsty Thursday at Craft and Draft Irmo 8/13/2020 5:30 pm-until
Prayer requests:
-Side Car and his family as they mourn the loss of a wife and mother
-The two Lex County deputies that were shot over the weekend
Devo:
““Therefore do not be anxious about tomorrow, for tomorrow will be anxious for itself. Sufficient for the day is its own trouble.”
Matthew 6:34 ESV