Rolled in with 8 min till go times with only 3 pax there. Soon more and more started to pour in till there were 14 of us. T since we did not have any FNG’s we got right after it.

The Warm Up
10 Wind Mills
10 Imperial Walkers
6 On Your Six Reach For Your Toes And Hold

The Thang with the help of my Seconds App
30 seconds of Kettle Bell Goblet Squats
30 seconds of Rest
30 seconds of Alternating One Arm Kettlebell Swings
30 seconds of Rest
30 seconds of Kettlebell Sumo Squats With A Pulse
30 seconds of Rest
30 seconds of Alternating One Arm Kettlebell Swings
30 seconds of Rest
30 seconds of Kettlebell Left Leg Lunge
30 seconds of Rest
30 seconds of Alternating One Arm Kettlebell Swings
30 seconds of Rest
30 seconds of Kettlebell Right Leg Lunge
30 seconds of Rest
30 seconds of Alternating One Arm Kettlebell Swings
30 seconds of Rest
30 seconds of Right Leg Roman Dead Lift
30 seconds of Rest
30 seconds of Alternating One Arm Kettlebell Swings
30 seconds of Rest
30 seconds of Left Leg Roman Dead Lift
30 seconds of Rest
30 seconds of Alternating One Arm Kettlebell Swings
30 seconds of Rest
30 seconds of Wide Leg Kettlebell Deadlift
30 seconds of Rest
30 seconds of Alternating One Arm Kettlebell Swings
30 seconds of Rest
30 seconds of Left Leg Apolo Ohno Kettlebell Lunge
30 seconds of Rest
30 seconds of Alternating One Arm Kettlebell Swings
30 seconds of Rest
30 seconds of Right Leg Apolo Ohno Kettlebell Lunge
30 seconds of Rest
30 seconds of Alternating One Arm Kettlebell Swings
30 seconds of Rest
30 seconds of Kettlebell Pass Under Lunges
30 seconds of Rest
30 seconds of Alternating One Arm Kettlebell Swings
30 seconds of Rest
30 seconds of Lateral Kettlebell Lunges
30 seconds of Rest
30 seconds of Alternating One Arm Kettlebell Swings
30 seconds of Rest
30 seconds of Right Arm Kettlebell Bent Over Rows
30 seconds of Rest
30 seconds of Alternating One Arm Kettlebell Swings
30 seconds of Rest
30 seconds of Left Arm Kettlebell Bent Over Rows
30 seconds of Rest
30 seconds of Alternating One Arm Kettlebell Swings
30 seconds of Rest
30 seconds of Kettlebell Overhead Press
30 seconds of Rest
30 seconds of Alternating One Arm Kettlebell Swings
30 seconds of Rest
30 seconds of Right Arm Kettlebell Chest Press On Your Six
30 seconds of Rest
30 seconds of Alternating One Arm Kettlebell Swings
30 seconds of Rest
30 seconds of Left Arm Kettlebell Chest Press On Your Six
30 seconds of Rest
30 seconds of Alternating One Arm Kettlebell Swings
30 seconds of Rest
30 seconds of Kettlebell Upright Row
30 seconds of Rest
30 seconds of Alternating One Arm Kettlebell Swings
30 seconds of Rest
30 seconds of Kettlebell Thrusters
30 seconds of Rest
30 seconds of Alternating One Arm Kettlebell Swings
30 seconds of Rest
30 seconds of Alternating One Arm Kettlebell Swings
30 seconds of Halo’s

The music selection was as follows
Click Click Boom by Saliva
Superstar by Cypress Hill
Fade to Black by Metallica
I Hate Everything About You by Three Days Grace
Sabotage by Beastie Boys
Head Strong by Trapt
Dig by Mudvayne
Monster by Skillet
Fade by Stained
Sober by Tool

Last but not least some Global warming with a twist. I broke out the 15lbs slam ball as we got in to Al gore position and each person took a turn slamming the ball as hard as you lived 5 times. Based how hard some slammed the ball they had pretty easy lives so far or they where just hurting from all the kettlebell swings.

Announcements
BBQ & Bourbon
Shanking with Stang
Skeet shoot

Prayers and praise’s
Straight up son Yoshie killing his Cross Country Meet
Crab Cakes neighbor that fell with a broken ribs and punctured organs
YHC little brother visiting and it’s been 12 plus years since I have seen him.

Great work by all men, my legs and lower back are going to feel this one for a few days.