- QIC: Wolverine
- When: 1/22/19
- Pax: (respectable) Olaf, Costanza, Ice-T, Two Ferns, Wolverine
- Posted In: Cannonball
Five hearty lads braved winter’s chill this morning at Cannonball, Lake Wylie’s newest AO. Costanza joined with a brand new kettlebell…after we corralled Olaf who squeezed in 15 min of P200 prep time, here is how it went down:
Warm – o – Rama
- Warm up lab around the parking lot, approx 200 yards
- Circle up for :
- Sun gods, forward 15, backward 15, IC
- Windmills, 10 IC
- Cotton pickers, 10 IC
- SSH 20 IC
- Merkins 10 IC
- Downward Dog, Honeymooner
The Thang, with our kettlebells
- Single arm curls, 10 per arm
- Goblet squats, 10
- Around the body pass, 15 each direction
- run a lap (200 yards)
- Kettlebell Swings, 10
- Kettlebell merkins, 10 each side
- Kettlebell lunges, 10 each leg
- run a lap (200 yards)
- Lawnmowers, 10 each arm
- Tiny Tim (70 lb kettlebell and the mascot of Cannonball) dead lift, 10, while others hold plank
- Shoulder press ladder, 1-5 and back down
- run a lap (200 yards)
- Kettlebell calf raises, 30
- Two handed tricep extensions, 15
- Chest press, 10 each arm
- run a lap (200 yards)
- 10 burpees (no KB)
- Flutters, 15 IC holding KB
- Freddie Mercurys, 15 IC (no KB)
- run a lap (200 yards)
- Rinse and repeat – we got through the lap after lunges above
Announcements, praises and prayers
Yeti coming up; P200 still teams looking for guys if interested; praise for the ability to be out in the morning and for those recovered and recovering from illness and injury; prayers for missing pax. Wolverine took us out.
Always an honor,
Wolverine
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