- QIC: Cake Boss
- When: 01/08/2018
- Pax: Assassin, Bear Grylls, Destiny, FreeBird, Mayflower, Mr Clean, Sugar Daddy, Uncle Sam
- Posted In: The Armory
8 pax came to get stronger, better, faster and so they came to The Armory of course.
It was a chilly morning so we had to keep moving but I wanted to keep to kettle-bell tradition.
The Thang:
- Mosey around church
- Shuffles
- karaoke
- toy soldiers
- SSHs
Go Grab bells and meet at the circle
Partner up and here we go…
- Partner does exercise while other partner runs the circle around the lot or optional bear crawl up to church doors and back. It was a nice mix.
Flutter kick
Russian twist
V up
Hello dolly
Leg raises
Lunge
Squat
Right leg
Squat figure 8
Left leg
KB Swing
Shoulder press
Upright row
Bent row
Lat raises
R/L Curl
Concentration curl
Tri extention
Skull crushers
R/L Curl
Great time by all and we stayed warm.
The PAX for The Journey showed up at 6 so we knew it was time to go.
Thanks for Q Assassin!
Cake Boss
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