Beautiful morning at Hell’s Bells for some fun! My first kettleball workout Q, so I did my homework & hoped to do a proper job….
14 HIMs gathered – No FNGs, only familiar faces. F3 intro given & we started with the pledge. Moseyed around the pickle – front/back/left/right, etc…. With all that running out of the way, we rolled into:
The Warm Up
Circle up for SSH, prisoner squats (deep stretch style), homer-to-marge, lunges, hip rotators, merkins, and spidermans.
Thang 1 – 3 times
We split into two groups:
Group 1 did kettlebell work: 8 Halos, 10 Goblet Squats, 8 each side overhead presses, 15 swings, 8 each side bent over rows, and 6 each side reverse lunge.
Group 2 did agility work on three planes: 1 min mountain climbers (straight ahead motion), 1 min skier (side to side motion), and 1 min of step-thrus (twisting motion)
Repeato so each group rotated through the exercises for 3 sets. In between we did little moseys and the ole side plank star crunch.
Head to the flag for some Mary with kettlebells – American Hammers, LBCs, Low slow flutter, Homer-to-Marge, H-A-N-D. Thanks EarharT for the assist with hammer Mary!
COT
- Count-o-rama – 14 strong
- Name-o-rama - 3 respect, couple of hates, & some mehs
- Announcements
- Look for Crazy Train/Night Train sign-ups on Slack
- F3 Dad’s camp sign up is live
- May 31 Carpex Anniversary – looking for 100 total posting pax across the region
- Praises & Prayers
- Safe travels to all those spring-breaking
- Prayers for our PAX continuing to recover post-op
- Unsaid prays on everyone’s minds
- WWW felt it & took us out wonderfully in CoT – I’m honored to be part of it.
- Safe travels to all those spring-breaking