Kettlebell Donation Center

Kettlebell Donation Center

Ever have one of those mornings where the alarm goes off, you get up, sit on the couch then 30 minutes somehow passes you by? Yeah it was that kind of morning. Fortunately I got there with 2 minutes to spare!

Grab your bells and follow me for
COP:
SSH x 20
IW x 15

Grab the bells and off we go to Diesel Alley, but with no busses the air was clear and we could get on the line.

Start at 10 and do: 10 Goodmornings, 10 Swings, 10 Overhead Presses
move to line 8 for 8 Goodmornings, 8 Swings, 8 OH Presses
you get the idea, down to 6, 4, 2

drop the bells and run to the road and back, pick up the bells and back up the ladder we go!

2 Goodmornings, 2 Swings, 2 OH Presses
then 4, 6, 8, 10

drop the bells, run to the 2nd light pole and back

rack your bells and follow me to the new track and line up on the edge for 50s!

40 curls, sprint to other side, 10 Merkins & sprint back.
30 curls, sprint, 20 Merkins, sprint
20 curls, sprint, 30 Merkins, sprint
10 curls, sprint, 40 Merkins, sprint
Run a lap, plank for the 6

Next round
40 Goblet Squats, sprint across, 10 LBCs sprint back
30 Goblet Squats, sprint across, 20 LBCs, sprint
20 Goblet Squats, sprint across, 30 LBCs, sprint
10 Goblet Squats, sprint, 40 LBCs, sprint
Run lap, plank

Next
40 Flutter Presses, sprint across, 10 Carolina Dry Docks, sprint back
30 Flutter Presses, sprint across, 20 Carolina Dry Docks, sprint
20 Flutter Presses, sprint across, 30 Carolina Dry Docks, sprint
10 Flutter Presses, sprint across, 40 Carolina Dry Docks, sprint
Run lap, plank and we are out of time!

Announcements:

Poptart on Q for Outland, Bernanke on Q for Thrive, Posse on Q for Conviction this week and Bullwinkle on Q for Watchtower (which per my experience and what the F3 website says is at Weddington Elementary, there has been some mumblechatter about it being at the H.S. but that has not been communicated if changed.)

Jabberwocky on Q next week for his 40th at Overdrive.

Moleskin:
I love that most guys have their own kettlebells finally! It really gives us so many more options for these gear workouts. Today was a good example of that and I plan on continuing to up the level.

Skunkworks was always my favorite yet brutal beatdown and it was always my goal to get Overdrive to look to that as an example and this workout was a taste of that.

Everyone did a great job and it was great to have Playoffs and Woody back out in the gloom. There has been so much progress made by this group and it really shows. Proud of you guys and the work you have put in.

At the end there was some mumblechatter about just leaving the bells where they were and donating them to the school so we didn’t need to pick them up again… that is a win in my book.

Always and honor to lead, AYE!

Hair Band