- Workout Date - 09/23/2023
- Q In Charge - Iceman
- The PAX - Zorro (WD), SpongeBob, Satisfry, Épée, Grim, Updyke, Iceman
- AO -
7 swingers planted the shovel flag at the Peace Center. Oh, and they brought their kettlebells….
Warmup
Around the world x10 each direction
Halo x5 each direction
Good Mornings x10
Mosey to the parking deck. Went to the top so we had some fresh air #parkingdecksaremuggy
KB Ladder
Swings x10
Backwards Run up ramp (mosey back down), 5 burpees
Swings x10, snatch x5 ea side
Backwards Run, 5 burpees
Swings x10, snatch x5 ea side, high pull x5 ea side
Backwards Run, 5 burpees
Swings x10, snatch x5 ea side, high pull x5 ea side, clean x5 ea side
Backwards Run, 5 burpees
Swings x10, snatch x5 ea side, high pull x5 ea side
Backwards Run, 5 burpees
Swings x10, snatch x5 ea side
Backwards Run, 5 burpees
Swings x10
Backwards Run up ramp (mosey back down), 5 burpees
Mosey back to PC
COP
OH press x5 ea side
Goblet squat x10
KB merkin (alternating hand on bell) x10
6MOM
Louganis x10 IC
Flutter press x10 IC
KB plank – 1min
COT/BOM
Naked Moleskin
– YHC tweaked a muscle in his back on the second rung of the KB ladder. Needless to say, I avoided any exercise requiring push/pull with my arm/shoulder for the remainder of the workout. Lot’s of burpees and squats for me.
– Some guys are interested in a pre-bootcamp KB workout and some prefer a stand alone workout (Wed or Fri). We can do both.
Announcements / Prayer Requests
– Pray for @Snowden’s parents. Both are in poor health
– Pray for Walker, @Erector and @Spicoli
– Greer launch this Sat, 8/9
See ya in the gloom….
Iceman