WARM-UP AND STRETCH OUT

1. Windmills x 10 (IC)
2. Imperial Walker x 20 (IC)
3. Imperial Squat Walker x 20 (IC)
4. Moroccan Night Club x 30 (IC)
5. Squats x 20 (IC)
6. Merkins x 15 (IC)
7. Elbow Plank x :30
8. Mountain Climbers x 20 (IC)

Quick mosey for ¼ mile (big lap around the lot)

Carry bells over to adjacent part of lot for a little pep talk… Remember, one of the main points of a KettleBell workout is to strengthen your core. That is not just abs, it is 29 pairs of muscles that go all the way to your center. In all that we do in our workout today, focus on keeping your core tight and engaged. There are a lot of small muscles in there, that as you strengthen them, will make these difficult workouts less difficult over time. Having a solid core reduces risk of injury, and protects your vital organs. It helps improve your balance, and assists with better, more confident posture. This is the same in life. What is our core? There are a lot of ways to look at that, but in my world, our true core is our relationship to a higher power. In my case, it is a relationship with God and Christ. Then, my relationship with my wife and kids. Then, my relationship with my F3 brothers and other friends. As I keep those things strong, I build a foundation of spiritual muscle that will protect me, help me with balance, give me confidence, and make me stronger to face the day. Just like every other exercise is improved and our physical abilities are made better by having a strong muscle core, so are our mental and spiritual abilities strengthened and improved by having a strong spiritual core… Aye? Very good… let’s get to work…

1 minute AMRAP of each of the following and 20 seconds rest:
1. Swings
2. Curls – Right arm
3. Curls – left arm
4. Chest Press – right arm
5. Chest Press – left arm
6. Around the world – try not to do a hula dance
7. Goblet Squat
8. Single arm Shoulder Press (Kettlebell Press) – right arm
9. Single arm Shoulder Press (Kettlebell Press) – left arm
10. Figure 8
11. Slingshots

Little bell break…
Partner up, size does matter…
1. Partner Power Merkins x 15 (Partner 1 does Derkins off of Partner 2’s back, then Partner 2 does Merkins with Partner 1’s legs on his back) – Flapjack
2. People’s torture chair – Who has the heaviest bell? Put them on the end. Do people’s chair, then pass that bell down and back.
3. BTTW – to failure. As a man fails, he runs one short lap and then begins leg raises until the last man goes down.

But the bells are calling… Calling………….
1. Pullovers x 15
2. Russian twist x 15
3. Situps using bell at feet
4. Bell Webbs – 1 to 3 ratio for 3 rounds (Jack Webbs with the bell, up to 3 merkins on the bell and 9 overhead presses)

COT

Moleskin:
As always, I am honored to lead. Work hard, strengthen your core, make a difference. We were put here to act, not to be acted upon. We have the power to intentionally create for ourselves the life that the SkyQ wants us to lead, through our everyday choices.
Life is amazing, go live it to the fullest. Support your brothers.

Helmet out…