10 PAX gather in the gloom for an Eahart KB beatdown. As I pull up a group of HIM were running in after some EC/BRR training. Personally, I will be glad once BRR is done and we can get back to F3. Anywho, Mosey around the parking lot and to the front of the church for:
Warm Up
Control freak Good Mornings
Imperial Walkers
Side Straddle Hops
Sir Fazio/Seal Claps
The Thang
Done with warm-ups, we mosey over and grab a bell, circling up nearby for 3 rounds of:
Curls for girls
Overhead Presses
Tricep Extensions
Rock rows
Run a lap around the larger pickle for the next 3 rounds of:
Kettlebell swings
Halos
Tick-Tocks
Cross arm clean and press
Around the world
Runa lap around the pickle again, then grab your bell and line-up on the curb for 3 rounds of:
Left-right step up
Calf raises
Lawn mowers
Goblet Squats
After the final speed round of the above exercise, we circle up for
Mary
All with Bells:
American Hammers
Freddie Merc presses
WW2s
Frisco LBCs (LBCs with a press)
Have a nice day
Check of watch and it shows 6:15 and we are done
COT
Count-a-rama: 10 PAX
Announcements: Iron PAX challenge coming up Sept 6th, The Deacon Sept 19th, and some sort of mountain run Sept 11th.
Prayers for Dillon (Bubba’s 2.x), Kwik Stop to find a job, and Oleg at camp
I am honored to lead a fine group of HIM!