- When:02/16/2021
- QIC: Decaf
- Pax: BLUE (DOUBLE RESPECT), Poacher (RESPECT), Swabbie (RESPECT), Mayberry (RESPECT),Snap-on, Cardinal, Barney, Jersey cow
The Thang
Warmup:
Mosey 400m
CYCLE ONE (1 minute on/30 seconds active Recovery = Slingshot/15 seconds rest)
- Kettlebell Infinity (pass between legs)
- Kettlebell Halo (elbows in, bell close to base of neck)
- Kettlebell Clean and Press Rt Arm Kettlebell Clean and Press
- Left Arm Kettlebell Two Handed Swings – deep
- Bleachers – Dips
CYCLE TWO (1 minute on/30 seconds active Recovery = two hand press overhead/15 seconds rest)
- Kettlebell Goblet Squat-3 count down 3 count up DEEP
- Kettlebell Swing Two Hands
- Kettlebell Overhead Squat – Rt Arm (half) Left Arm(half)
- Kettlebell Overhead Reverse Lunge – Rt Arm (1/2) Left Arm (12)
- Kettlebell Side Lunge – Rt Lunge, to Neutral Squat,
- Farmers walk 400m
CYCLE THREE (1 minute on/30 seconds active Recovery = alternating hand swings/15 seconds rest)
- Kettlebell Half Kneeling Press – Rt Press/Rt Knee down
- Kettlebell Half Kneeling Press – Left Press/Left Knee down
- Rt Arm Kettlebell Side Swings(across body/knees)
- Lft Arm Kettlebell Side Swings(across body/knees)
- Tricep Extensions
EXTRA CREDIT
Ladder 8 Down – 7 Burpees – 1 two handed swing down to 0
Naked Man Moleskine
A warm morning?!?!?!?! I don’t trust it. Don’t worry, it’ll be 32 tomorrow…seriously. Great morning with the bells!
Announcements:
- F3 Bible study (Core 52) continues on Monday 02/22. Get your book if you haven’t we are covering week 3!!
- ENC’s anniversary/convergence is the 20th of Feb (Poacher, Cardinal and Shocker set to attend)
- Cornerstone Region Launch March 7th
- F3 Marco Anniversary March 13th
- Clown Car to Chowanoke March 20th
- Camden is kicking off and we would like a few pax to attend their first workout.
- Wednesday April 21st 5K run/walk for autism. More info forthcoming.
Q’s O’ the Week
Rock The Bells Tuesday 02/16: Decaf- Running/Walking Tall Wednesday 02/17: Shocker and Poacher
- Ruckin’ Thursday 02/18: Schmiddy
- Herringbone Beatdown 02/20 Schmiddy
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