7 HIM showed up on this muggy morning for some solid acceleration and an acceptable amount of mumblechatter.

The warm-up:

20) side-straddle-hop

20) Merkins

20) Low slow squats

The Workout:

90’s rock playing while PAX circles up. In order to throw a curve ball their way, I told the PAX that we would be switching kettle bells after each routine. They complained for a second which always makes the QIC feel good!

20) Kettle bell swings

10) Burpees OYO

RUN across parking lot. Move one spot in circle to the next bell.

20) Big Boy sit-ups w/bell

20) Triceps extensions

RUN ”  ”

10) Lawnmower pull per arm

20) Skull Crushers

RUN ” ”

25) Merkins OYO

10) Halo each way

RUN ” ”

20) Curls

15) Squat press

RUN ” ”

25) 4 count superman flutter

20) Kettle bell high pull

RUN ” ”

20) bomb jacks OYO

30) Kettle bell bus driver. I realized how difficult this was so I decreased the reps to 10 and had I not I think Uhaul may have thrown his Kettle at me. This move basically is like turning a steering wheel.

RUN ” ”

10) side-to-side sumo squats

10) Kettle bell row per arm

RUN ” ”

We repeated this until our time was up and then moved back over to COT for announcements and prayers.

Huge thank to Band Camp for the opportunity to lead these men and I look forward to doing it again soon!

~Slash