Walker and I had the Qs at Catawba Ridge High School.  Lots of old man jokes were flying around social media.  My disclaimer was I had not picked up my kettle bell in about two months and promised there would be no running.

We started out with the typical warm-ups (SSHs, Imperial Walkers, Windmills, Plank Stretches). Next, we walked over to the far end of the parking lot to get some space from the boot campers.  First series of exercises:

• • Kettle bell swings (5, 10, 15 reps) at each island, mode of transportation lunge walk
  • Repeat exercises in reverses (15, 10 , 5 reps), reverse lunges

Next, 11s between the side walk.  Bear crawl with bell, shoulder press, crab walk back with bell, tricep extensions.

Back to the parking lot

• Squat thrusters (5,10,15 reps) at each island, carry bell above head to next island
• Repeat exercises in reverse (15,10,5 reps)
• Man makers 5 reps at each island, carry bell above head to next island
• Repeat exercises back to COT.

Great job guys!