Foxhole

Foxhole

Rain didn’t scare away this dedicated group and in fact the rain stopped just before the workout began. Very little running as the focus was a full body workout with the kettel bells. Mission accomplished!!

Warmup:  SSH X 25, Squats X 20, Imperial Walker X 20, Merkins X 30, Mountain Climber X 20

Workout: Mosey to rear of parking lot by the school building. Series of Merkins, Swings, and Legs all with the Kettel Bells. Merkins included: “Tight Grip Merkins” X 10 (lay the KB down handle forward, in plank position grab and hold the sides of the KB and execute the merkin – great for inner chest and tri’s). Plank Row Merkins X 10 (10 plank rows each arm with a Merkin in between). Uneven Merkins X 10 each arm (right arm on KB while executing the Merkin; Switch and do left arm). Two-hand swings X 25. Legs included: Goblet Squats X 15, Reverse Lunge X 10 each leg, Squat curls X 15, Romainian Dead Lifts X 15. Kool down jog 100 yards and back.  Repeat above for another round of each merkin and each leg exercise.

Mosey to benches in between school building. KB Dips X 20 (KB in lap for Dips). 4 Sets.  1 set Incline Merkins X 15. Mary on the Benches (all counts in cadence): LBC w/KB on Chest X 20; Dolly w/KB presss X 20; Flutter w/ KB press X 20, Bicycle X 20 (no KB), Heels to Heaven X 20 (no KB).

Mosey to school building in front of jungle gym for series of People’s Chair with Kettel Bell (approx 1 minute each set). Hold People’s Chair for 1 minute with KB between legs, upright rows X 15, 2-arm curls X 15, overhead press X 15.  Finished with Clean/Curl/Press – 10 each arm.