Words of wisdom………but I am here to talk about a kettlebell workout. Here is a brief summary for your viewing pleasure:
Mosey to the port-o-john area for Warm Up:
Arm Circles, Don Quixote’s, Ukranian Soldiers, Copperhead Squats, Mummy Kicks, Bruce Lee Punches.
Mosey back towards the flag and grab the Kbells
Exercise One: Self Dora
100 curls – run after each set of 25
200 squats – run after each set of 50
200 LBC’s – run after each set of 50
Exercise Two: One Pax carries their Kettle and 30 LB ruck plate across the parking lot and back. They call an exercise, which the rest of the group does for the duration:
Merkins, Merkin pull throughs, WWII’s w/lift, Squats, Curls, Upright Row, Lawnmower Pulls, Overhead Press, Bend Overs (??), Calf Raises, Forearm Curls…. this went on for awhile, so I am probably missing some.
Exercise Three: Bench press x 50, Bench Press x 40, Bench Press x 30.
Back to the Flag for Numbers/Names/Announcements/Prayer requests
YHC took us out
Final Thoughts: The backblast title refers to the Bell Biv Devoe classic, “Poison” which was part of yet another legendary Chaplain soundtrack. Purple Rain had apparently never heard the song. Conversely, it was Hermey’s jam back in the day. Overall, a great effort by the PAX. Really enjoyed leading this morning. If you haven’t made it down to the Deep South for Old Hundred – would highly recommend.
