• When:01/26/2020
  • QIC: Shocker (RESPECT)
  • Pax: BLUE (DOUBLE RESPECT), Poacher (RESPECT), Porky (RESPECT), Swabbie (RESPECT), Mayberry (RESPECT), Schmiddy (RESPECT), Hermie (RESPECT), Decaf, Snap-on, Pumper, Cardinal, Barney 
  • FNG: A super warm F3 Marco welcome to Megamind and Norris(F3 Name Pending)!!!

The Thang

Warmup:

Mosey – 25 SSHS

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, 
  • Bleachers – Dips 

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)

EXTRA CREDIT

Ladder 8 Down – 7 Burpees – 1 two handed swing down to 0

Naked Man Moleskine

Rainy day for the bells. We hung out with the pigeons again (watch out for the poop). Mayberry only dropped his KB one time!! Megamind’s the new FNG who showed up in Crocs (we run Megamind…we run…). Norris dropped in for a bit, but we didn’t have time to name him. Any time is better than no time though!!! 

Prayers: Country, patience, COVID, Vaccinations, Family of hunting accident

Q’s O’ the Week

  • Rock The Bells Tuesday 01/26: Shocker
  • Running/Walking Tall Wednesday 01/27: Shocker and Poacher
  • Ruckin’ Thursday 01/28: Hermie
  • Herringbone Beatdown 01/29: Poacher