Posted on behalf of Floaty…
This morning we saw a good turnout at Skunkworks for the PAX. It was a hot and humid day, typical for August, but the kettlebell swings blew all of the humidity away… At least most of it.
Started the morning with these exercises as a warm-up in cadence:
1. 15 side straddle hops
2. 15 emerial walkers
3. 12 low slow squats
4. 12 shoulder taps
5. 12 Peter Parkers
6. 20 Kettle Bell swings on your own
Then we formed two lines with all of the kettlebells at the end of each of the lines. We had a passing competition to see who could pass the kettlebells the fastest from one end of the line to the other and then we passed all of the kettlebells back.
From there we partnered up with the person across from you and we did “catch me if you can” with ten merkins down to the center of the three building of the church (the CLC, Middle School gym, and nursery area).
With our partners we did these exercices:
Round 1 – partner 1 run runs up the stairs with bell while the other partner does swing. Flapjack. Meet back at the middle and 16 you-go-I-go tricep press and 8 you-go-I-go (ygig) right arm and left arm cleans
Round 2 – partner 1 runs with kettlebell to the stairs and and does tbag squats every other step. Partner 2 does curls. (Flapjack). 16 ygig shoulder press then 8 ygig right arm/left arm snatch
Round 3 – partner 1 runs with no kettlebell up the stairs. Partner 2 does one arm kettlebell swing. Flapjack.
Round 4 – partner 1 runs around the church. partner 2 does alternating single leg deadlifts. Flapjack. Then partner 1 runs to the rock while partner 2 does goblet squats. Flapjack/
Mosey on up to the starting position.
PAX does 1 round of circle burp (similar to updowns). Then ABC’s abs around the circle. Finally one more round of circle burp. And done.