- QIC: Handy Manny
- When: 11/06/2017
- Pax: Assassin, Bowtie, Chicken Hawk, Handy Manny, Hoser, Smithers, Squeaky, Tesh, Twister, Whitewater
- Posted In: The Armory
10 at Varsity for some kettle bell fun and 2 sprints.
Disclosure, No FNGs
Warmup:
SSH, Merkins, Low Slow Squat, and Hillbilly Walker
Partners
-1 runs a lap
-1 lifts a kettlebell
-Overhead Press -right arm
-Lawn Mower – right arm
-Overhead Press – left arm
-Lawn Mower – left arm
-Curls – right arm
-Tri Extension
-Curls – left arm
-Tri Extension
-Snatch -right arm
-Dead Lift
-Snatch – left arm
-Dead Lift
Everyone on line. Lunges with kettle bell pass thru until thighs quiver. Then drop the kettlebell and sprint to the end of the parking lot. X 2
Slow Mosey to the Wall. 10 count for each PAX, wall sits with the bell. Who had to be the one who says “arms straight out”.
Balls to the Wall, 5 count for each PAX.
Slow Mosey to COT for Mary.
-American Hammer, V Ups with the Bell. LBCs with the bell, Hello Dolly with the bell
Discussion of Victory. Pursuit of Excellence.
Prayers for our country based on all the recent tragedies, including the latest in Texas.