Let’s get swole

Preamble:

I told the PAX to bring KBs or a cinder.  I’ll have extra KBs.

Warm-O-Rama:

SSH x 20

Monkey Humpers x 10

Toy Soldier x 15

Abe Vagoda x 10

Copperhead Squats x 10

The Thang:

Everyone had a kettlebell (KB).  We started out in a circle and did a “Solo Tesh.”  You start off in the clean position for a count of 10, then raise into an overhead press for a count of 10.  We went around the circle twice for each arm.

The PAX then did a “UHaul.”  Each member of the PAX did the following:

• Extend the KB into a chest press straight out
• Back to the chest
• Incline chest press in a 45 degree angle
• Back to the chest

We went around the circle twice.

We took our KBs and went to the board at the top of the hill.  Partner up.  Partner A carries both KB down the hill, does 10 single arm swings (alpha count), then carries both KB back up the hill.  Partner B does shoulder taps while they wait.  Flap Jack!  Rinse and Repeat.

Next, down the hill, 10 single arm overhead press, back up the hill with both KBs.  Your partner is doing side lunge at the top of the hill.  Flap Jack!  Rinse and Repeat.

Lastly, back down the hill with both KBs, 12 squats, then back up.  Your partner is doing crab  cakes at the top of the hill.  Flap Jack!  Rinse and Repeat.

COT:

Prayers for Chalupa.  His ex-wife Lisa passed last night.  She is the mother of his 2 son’s, James and Jake.  My god rest her soul.  Best of luck to the Burn as he’s headed to New Orleans for another pitcher to secure funding.  Lastly, prayers they find the person or people that badly injured the walker at Roswell Area Park.