4 kettebellers and 4 runners made it out to the latest edition of the new and improved Twin Team. The sounds of the middle school dance filled the air, and a good time was had by all. Here is a brief summary for your viewing pleasure.
Mosey to the side of Bettie Weaver for moving no cadence warm-ups: Arm Circles, Helicopters, High Knees, Butt Kicks, Bernie Sanders, Mummy Kicks, Hoppin’ Hillbillies, Appalachian Lunge Walks
Back to the Flag for Exercise One: Kettlebell/Dumbell,/Weight Circuit.
PAX rotate between the following stations: Tricep Extension, Flutter Kicks, Upright Row, American Hammers, Goblet Squats, Curls, Lawnmower Pulls, run around parking lot. We finished roughly 3 circuits.
Exercise Two: 25 count exercise w/ kettle bell followed by around the worlds to Last Call’s car and back. Completed the following: WWII sit ups, Heels to Heaven, Merkins, Overhead Lift, Reverse Forearm Curls.
Runners got in 5.
Numbers/Names/Announcements/Prayer Requests.
YHC took us out
Final Thoughts: Strong work by the PAX this morning. Florence wore a 30 lb pack for the duration of the workout – what a stud. Great seeing Footloose and Last Call sampling the Kettle Bell workout. Last Call was contemplating going shirtless the rest of the day. Highlight was definitely hearing the classic Bell Biv Devoe song during COT.
The time was six o’clock on the Swatch watch
No time to chill, got a date, can’t be late
Hey, the girl is gonna do me
Move to the Jacuzzi, ooh, that booty
Smack it up, flip it, rub it down, oh, no!!
Do Me
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