Thursday, September 23
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

The 12 Kettle Bell Pains of Christmas

1

5 Davillians on a below freezing Christmas Eve Eve came out to swing around their Kettle bells.

This how it sent donw

COP (ALL IC) – SSH, DQ, Hillbillies, Flutter Kicks, Dolly, Rosalita, Arm Circles

THANG

The 12 Pains of Christmas – 12 Rounds, 12 Different exercises , 12 reps, with a lap between rounds:

  1. Slingshots
  2. Halo
  3. Deadlift
  4. Swings
  5. Goblet Squats
  6. KB Burpees
  7. KB Flutter Kick
  8. Situp + Press
  9. KB Leg Raises
  10. Clean
  11. Press
  12. Clean + Press

Quintuple check – Donkey Kicks, Incline Merkins, Swings, Merkin Rows, Murder Bunny to the median and back. 3 Rounds

Numberrama, Namerama, Announcements, YHC took us out

MOLESKIN

Fun morning. Enjoyed leading!

SPIT ON THAT!!

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