Great Tuesday for a Kettle Bell workout. I spent the last few days reviewing previous Kettle Bell workouts to see what I could add to mine. There have been some really great pax leading these in the past and I did not want to let them down.

Warm-up
Quick Mosey Around the Parking lot
No Sense in warming up to much we will do that during the swings!

The Thang
20 reps 1 arm swing
20 reps arm pull ups
20 reps 1 arm swing
20 reps arm pull ups

Right 1 arm squat presses 1 arm out 20 squat
20 Figure 8’s between the legs
Left 1 arm squat presses 1 arm out 20 squat
20 Figure 8’s between the legs

20 Moroccan Night Clubs

5 Chest Presses right
5 Chest Presses left
5 Downward Chest presses
20 Apollo Onos squats

5 Chest Presses right
5 Chest Presses left
5 Downward Chest presses
20 Apollo Onos Squats

20 Overhead Presses
20 Squat Arms Air Presses
20 Overhead Presses
20 Squat Arms Air Presses

20 Kettlebell knee to elbow crunch
20 around the world
20 Kettlebell knee to elbow crunch
20 around the world

Mosey over to Giant hill

Hills
Split into two groups Team 1 starts at bottom, team 2 at the top. Start with 10 Reps at the top and one rep at the bottom. Increase Goblet, decrease Swing.
10 Kettle bell swing
1 goblet squat

Squat walk with Kettle Bell
Figure 8 walk with Kettle Bell

Jail Break back to COT with Kettle Bell

COT
F3 Lancaster Recon Aug 20 – Clown Cars Leave Target Dave Lyle 5:45
F3 Lancaster Launch Aug 27 – Clown Cars Leave Target Dave Lyle 5:45
F3 The Fort Invergeance Sept 27

Prayers
Families
Injured Pax
Teachers/Students going back to school