F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

The Lawyer, the Engineer and the CPA – A firm foundation at CM

3

A Lawyer, Engineer and a CPA brought the Thursday morning CM plenty of arm and leg strength, new kettle exercises and the faithfulness of brotherhood.

COP
Large arm circles left and right
Trunk rotations
SSH’s
Merkins

Mosey over under the circus tent – White Deer was not in the mood to get his underside wet.
The Circus workout thang went down like this:
7 groups of 2 exercises
Right Left, Left Right interval style
45 seconds on – 15 seconds off
2 sets per group

YHC found a couple of new kettlebell moves denoted by *

Deadlift
Kettlebell press
Deadlift
Kettlebell press
Clean
Snatch
Clean
Snatch
Squat Press *
Figure 8 curl *
Squat press *
Figure 8 curl *
Single arm swing
Single arm row
Single arm swing
Single arm row
Lunge pass *
Squat leg raise *
Lung pass *
Squat leg raise *
Halo
Dead lift
Halo
Dead lift
Wood chop*
Two arm swing
Wood chop *
Two arm swing

Traditional boat – canoe and pull the sail up

Mosey over to CM curb for our 75 curb pull overs in honor of earthworm.

COT, Number -Rama, Name-a-rama and Atilla took us out. Once again, he reminded us of the faithfulness and brotherhood of the Lawyer, the Engineer and the CPA and God is always good! Atilla you always Inspire me with your gift of Prayer!

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