6 men showed up to throw kettle bells in the dark at FMHS.  We were coming off of a Dark Helmet beat down focused on “quality.”  This week we added quantity on to that lesson and the PAX showed up to work!  Quick disclaimer, here we go.

The Thang

Mosey around the lot for a quick warmup with butt kickers and high knees.

COP

SSH x 25

IW x 25

MNC x 50

Overhead Claps x 50

Merkins x 10

Peter Parkers x 15

Plank Jacks x 15

Parker Peters x 15

4 Corners

Corner 1:  Curls x 10 (5 each arm), Squats x 10, Rows x 10 (5 each arm), Clean Presses x 10 (5 each arm)

Corner 2:  Curls x 20 (10 each arm), Squats x 20, Rows x 20 (10 each arm), Clean Presses x 20 (10 each arm)

Corner 3:  Curls x 30 (15 each arm), Squats x 30, Rows x 30 (15 each arm), Clean Presses x 30 (15 each arm)

Corner 4:  Curls x 40 (20 each arm), Squats x 40, Rows x 30 (15 each arm), Clean Presses x 40 (20 each arm)

Finish Strong

Line up for the finale

5 KB Burpees, 10 tricep extensions, 10 KB swings

Bear crawl to the first light post, sprint to the second, recover jog back.

Rinse and repeat.

Circle up on your six:

Chest presses x 15

Flutter kicks x 15

Dollies x 10

Russian Twist KB pass

COT

BOM

Moleskin

Uncle Si added some extra credit after my audible on KB burpees.  He was glad we paid him back.

Good to see most of the same PAX back from last week.

Pretty sure there was a warning and advice given on the proper way to spill merlot.  #falsealarm

Good work by all PAX this AM.  We all pushed hard and got better.  Mission accomplished.

Thanks Longshanks for the Q opportunity.

Seacrest, out!