Three beasts met at the Old Hundred parking lot to get their kettlebell on.
Quick mosey and the warm-a-rama. Helicopters, Ukrainian soldiers, DMH, merkins.
COP 1- Legs. 25 squats, 50 calf raises, 10 each single leg toe touches, held an Alabama prom date up position and raised one leg for 10 second each for a minute each leg. Lunge to squat walk to the center of parking lot.
COP 2- Abs. 50 American hammers, 20 WW3s, 10 sit up to stand, 20 each side- side bends, 100 bent knee torso twists, 20 good mornings.
COP 3- Upper body. 15 each arm curls, 40 skull crushers, 15 each arm plank lawn mowers, 20 upright rows with shrug, 20 behind the back shrugs, 10 merkin pull throughs, 20 KB swings, 20 chest press with KB raise, after set, held KB above chest for 10 seconds, 20 presses, 10 second hold, 15 press, 10 second hold, 10 press, hold 10 seconds, 5 press.
Walked the length of the parking lot farmers carry, switch hands at half. Walked back to flag KB overhead, switch half way KB out front.
Reliving our younger 6 pack days, we finished with 3 minutes straight of flutter kicks with KB above chest.
Time.
Count, Names, Announcements, Prayer Requests
Thanks for coming out gents!!!!
