Kettlebell Schwing!
QIC
Lord Of The DanceAO
The Donut ShopPAX
- Buttermaker
- Deliverance
- Kipling
- Lord Of The Dance
- Old Style
- Padawan
- Phileas
- Puck
- Time Machine
Workout
Warm-o-rama Motivators from 5, Mt climbers, Don Quixotes, Daisy pickers, Rossys, Abe Vigodas, Michael Phelps, imperial walkers
Thang
1. KBs and burpees
Line up along first light post. Complete 10 kb swings, then bearcrawl to 2nd lightpost. Complete 1 burpee, then skip back to start. 10 kb swings every time, while adding a burpee each round for a total of 11.
2. 4 Corners: small groups move and complete sets of reps at 4 stations:
1) 10 cactus squats, 20 derkins, 30 side jumps over coupon
2) 10 around the worlds, 20 haven’t heels to heaven, 30 kb swings
3) 10 overhead presses, 20 heavy Freddie’s, 30 squirrels
4) 10 press and folds, 20 goblet squats, 30 birddogs
Mary Boxcutters and cutter boxes
COT
Announcements: book club tomorrow night, The Glooming on Sunday, reminder to pick up Qs if you can over the coming weeks as many are traveling over te holidays.
Expressed my gratitude to th group for always being a safe and reliable space and community to come back to and participate in. It’s been a lifesaver to be able to return home after multiple trips to MI over the past 6 months around my dad’s illness and death. Also my gratitude for the many PAX who have reached out with texts, emails, invites to coffee and breakfast, and all th other ways they showed concern. I feel truly blessed by this band of brothers.