Scary Workout

Scary Workout

8 PAX rallied on Halloween morning for something terrifying: multiple rounds of kettlebell and exercises with no rest.  Pick your “endurance bell” and lets get started.

The Thang: Circle up for warm-up – 15 IW, 15 low/slow squats, 15 merkins, 15 SSH ( all IC).

Mosey to pull-up bars for Round 1: max pull-ups, 20 lunge jumps, 10 CDDs IC, max pull-ups, 20 monkey humpers, 10 CDDs IC, max pull-ups, 15 jump squats, 10 CDDs IC.

Mosey back to KBs for Round 2, a 6 minute circuit with 45-60 seconds of movement and 0-15 seconds of rest.  Exercies are Snatch, One arm swings, squats, deadlifts, KB merkins (2 hands on bell) and Burpees.

“Round 3”: Lap around the school and 2 hand swings until 6 arrives.  Everybody gets in at least 20 swings.

**Repeato Rounds 1,2, and 3.**

At this point, everybody looking a little scared.  We finished with a little less endurance, a little more strength.  Upright rows x 10 IC, Tricep Extensions x 15, Curls x 10.  Repeat.  Bear crawls ~ 20 yards.  10 bent over rows each side, 15 squat thrusters.

Moleskine: Strong effort by the PAX this morning.  We kept it moving throughout and everybody was keeping up with only a little grumbling.  An honor to lead as always.

Announcements: Sign up for the Christmas party damn it.