21 Strong showed up for what they thought would be a stroll through Kettlebell park… Instead it turned into a double fisted romp around the Armory.  YHC had never Q’ed the Armory, and decided to try to mix it up a bit.

The Thang:

Short Mosey to Lot Behind Low Wall w/ KB

COP

• SSH
• Imperial Walkers
• Windmills
• Moroccan Night Clubs
• Mountain Climbers

Count off into 1s and 2s.

1s do KB exercise while 2 does lap and other exercise till 6 is in

• 2 Kettle Bell Front Squat/CDD
• Kettle Bell Upright Rows/Short Wall Derkins
• Kettle Bell Deadlift/Burpees
• Kettle Bell Swing/Short Wall Plank
• 2 Kettle Bell Pull Press/LBC
• Renegade Row (Crowd Pleaser)/Short Wall Dips

Mosey to Wall

• 1s do People’s Chair with overhead KB hold
• 2s do 20 Single Count Derkins IC

Flapjack

Mosey to hill lot for Triple Nickel (5 top, 5 bottom, 5 reps)

• Bombjacks bottom
• Squats Top

Mosey back to wall for Protractor Balls to the Wall (30/60/90/60/30) with 10 counts on each station. Repeato (30/90)

Mosey to Shovel Flag for COP with

• Kettle Bell Flutter Kicks
• Kettle Bell LBC
• Plank Rows
• Slow Freddy Mercury

COT

Naked Man Moleskine

YHC stayed up too late last night with the M at a concert, but, even though I was bleary eyed this morning, I was determined for this to be a good time.  I decided to mix it up and do some double KB exercises…. some worked some did not (Renegade Rows comes to mind).  I appreciate the PAX being willing and pushing till the end.

Big props goes to Tatanka for showing up and being man enough to Modify where his injuries prevented him.

I enjoyed the pace of the PAX this morning and am thankful for the opportunity to VQ for this AO.  Hopefully I’ll be invited back.

Announcements:

Rumor is MudRun registration will be reopened.  Tatanka is setting up teams.

CAH went well, Kids really opened up.

Dredd and OBT coming to Rock Hill 05/02

Gastonia Launching in April, Clown Cars will be planned.

Hartsville Clown Car on March 21.

New Workout at Ballroom tomorrow behind Hardees on Gold Hill, New 3rd F CrossRoads after.

New Workout at The Swamp (Best Buy at Rivergate) Officially Launches on Friday along with Chick-N-Wisdom 2 at the Chick-Fil-A

Prayers

Flat Tire, his wife, and family as they go through treatment for Breast Cancer

Praise for 13 Years of Marriage for Tatanka

Travel Protection for the PAX

21 Homeless housed at Change Order’s church.  Pray for those people and the ministry.

Honor to Serve.