YHC had the honor to cover for true #HIM CSPAN as he was on his mission trip down to Columbia (no, not that one – the country). A perfect morning awaited the Pax on that fine morning and we worked through a dirty dozen. Here’s how it went:

Warm up mosey around the big lot – butt kickers, high knees, shuffle both ways.

Circle up for some loosening of the muscles to be worked – WM, SSH, IW, Plank series

Grab your man purses and head over the curb to start the dirty dozen. Perform the exercises below with KB, drop the KB and then run to the other end of the lot and back (there and back was at least 100 yards):

1) 20 KB Swings
2) 20 R Curls
3) 20 L Curls
4) 20 Lunges
5) 20 Russian Twists
6) 20 R Chest Press
7) 20 L Chest Press
8) 20 Tricep Extensions
9) 20 Squats
10) 20 LBCs
11) 20 R Bent Over Rows
12) 20 L Bent Over Rows

Mosey over to the side of the school:

1) 10 each side with KB – Turkish Get-ups (crowd pleaser)
2) Peoples Chair with variations of holding the KB straight out or overhead x3
3) 20 Curb Squats with KB (Squat down onto the curb, lift feet, stand back up)

Mosey over to COT for a few closing stretches and the closing ceremonies.

Ended up getting a bit over 2 miles in during a KB workout. This is a great AO and a nice change of pace from your typical boot camp or running work out – grab a KB of dumbbell and head over to FMHS on a Friday morning and give it a shot!