Five hearty lads braved winter’s chill this morning at Cannonball, Lake Wylie’s newest  AO.  Costanza joined with a brand new kettlebell…after we corralled Olaf who squeezed in 15 min of P200 prep time, here is how it went down:

Warm – o – Rama

• Warm up lab around the parking lot, approx 200 yards
• Circle up for :
• Sun gods, forward 15, backward 15, IC
• Windmills, 10 IC
• Cotton pickers, 10 IC
• SSH 20 IC
• Merkins 10 IC
• Downward Dog, Honeymooner

The Thang, with our kettlebells

• Single arm curls, 10 per arm
• Goblet squats, 10
• Around the body pass, 15 each direction
• run a lap (200 yards)
• Kettlebell Swings, 10
• Kettlebell merkins, 10 each side
• Kettlebell lunges, 10 each leg
• run a lap (200 yards)
• Lawnmowers, 10 each arm
• Tiny Tim (70 lb kettlebell and the mascot of Cannonball) dead lift, 10, while others hold plank
• Shoulder press ladder, 1-5 and back down
• run a lap (200 yards)
• Kettlebell calf raises, 30
• Two handed tricep extensions, 15
• Chest press, 10 each arm
• run a lap (200 yards)
• 10 burpees (no KB)
• Flutters, 15 IC holding KB
• Freddie Mercurys, 15 IC (no KB)
• run a lap (200 yards)
• Rinse and repeat – we got through the lap after lunges above

Announcements, praises and prayers

Yeti coming up; P200 still teams looking for guys if interested; praise for the ability to be out in the morning and for those recovered and recovering from illness and injury; prayers for missing pax. Wolverine took us out.

Always an honor,

Wolverine