7 Pax came out to Cannonball this morning.  It is such an awesome feeling when you see recent FNG’s pull into the parking lot.  Thanks to Royale, Homebrew and Flux we had extra Kettlebells to share.   After a detailed disclaimer, since we had some newbies, we mosied around the parking lot once and then circle up around “Tiny Tim” for our warmup.

COP – SSH, Sun Gods, Downward Dog, Honey Mooner, Cotton Pickers and basic leg stretches.

The Thang

We began with a new thang that I called “Get Tiny Tim back home”.  Basically the Pax had to carry our Mascot (the extremely heavy Kettlebell that Royale donated) around the parking lot.  One Pax started off with it until he could not carry it any longer and then passed it off onto another Pax whom was trailing behind carrying their normal Kettlebell.  At that time they would switch Kettlebells and so on until Tiny Tim was back home.

We then did some 4 Corners with reps declining from 10, 8, 6, 4 and 2 running from corner to corner with Kettlebell in hand.

• Corner 1 Kettlebell SSH’s (not sure what to call them yet)
• Corner 2 Lunges with Kettlebells
• Squats with Kettlebells
• Calf Taises with Kettlebells

Took a 10 count opportunity to tell the newbies about the Q Source on Wednesdays and Saturdays.

Next we partnered up and did Partner Run/Reps of 100

• Curls, Tricep exten. and Overhead presses.

Finished up with some ab work (I called out a couple different exercises and lead the cadence then we sprinkled in a little wall sit time and dead lifted Tiny Tim.

COT Yeti and P200 announcements (explained to the newbies what we were talking about), Prayers and Praises.

Then had to circle back to Get my Flag………thanks Constanza