• When: 2019-11-03
  • QIC: Katniss
  • The PAX: Emmy, Ebert, Honey Bun (R),Katniss (R)


Kettlebell workout revisited

Back to an old Q from December 18 . Get some arms, legs, core burning.

Honeybun, Ebert,  and Emmy for SL , Katniss[Q] for 150 4ct SSHs  and other various warm up exercises while other Stride lighted.  Good to have 4 pax today. Missing  Brainiac  🙁

Conditions cold

Prayer /COT

Warm up
25 SSH
10 TTT
10 windmill
10 Lbac f/r
10 Michael Phelps

 

The Thang

KB ladder choose your level of pain/weight

Upper body

5 swings
5 tricep

5 swings
5 triceps
5 oh press

5 swings
5 triceps
5 oh press
5 halo L/R

5 swings
5 triceps
5 oh press
5 halo l/r
5 oh swings

Repeat last group but do all 10xs

Lower body

5 goblet squats
5 kettlebell humpers 4ct IC

5 g squats
5 kettle humpers 4ct IC
5 double lunges r/l kb racked

5 g squats
5 kettle humpers 4ct IC
5 double lunges r/l KB racked
5 racked step ups R/L

5 g squats
5 kettle humpers 4CT IC
5 double lunges r/l KB racked
5 racked step ups r/l
5 OH kettle squats

Repeat last group but do all 10xs

Core. On your 6

5 kettlebell OH crunches
5 4ct flutter kicks KB OH

5 kettlebell OH crunches
5 4ct flutter kicks KB OH
5 4ct American Hammer with KB

5 kettlebell OH crunches
5 4ct flutter kicks KB OH
5 4ct American Hammer
5 bbsu kettlebell held to chest

5 kettlebell OH crunches
5 4ct flutter kicks KB OH
5 4ct American Hammer
5 bbsu with KB to chest
5 Turkish get ups R/L

Repeat last group but do all 10xs

5 reps may not seem bad but the cumulative effect sets kills. Not to mention the last set repeats with an additional 10 reps each section.

Kettlebell call out ,pax call exercises to finish. Variety of hand release merkins,  swings, wood chops, etc…..

Announcements

Cheech 10k

Stride Cheech run Friday

 

Prayer requests

Honeybun work stuff

Brainiac our brother battling pain ,health issues

Lego,  daughter seizures

Emmy doctor appt for shoulder

All spoken and unspoken  from other AOs

Devo,

“It is the stuff of brothers. That’s why, as fighting God’s men, we live the language of weapons, demolitions, and one-on-one struggles with our enemy.”… read more below.

October 30, 2019

With brotherly love,

Katniss