7 brave men escaped the fartsack for kettlebell work at Foxhole. Here’s what we did.
The Thang:
warm up lap and circle up. 20 SSH, 20 IW, 15 merkins, 20 slow squats (all IC)
Partner up. Set 1: P1 carries both bells to light poll and back (~50 yards) while P2 does merkins. Repeat until 100 merkins combined. Set 2: P1 sprints to light poll and back while P2 does 2 hand swings. Repeat until 100 swings combined.
Back to circle. Alternate kettlebell burpees with the called exercise. Ladder of KB burpees – starting at 1, up to 6, back down. Called exercises as follows:
bent over rows x 15 each side, curls x 15, squats x 20, upright rows x 20, tricep extensions x 15. Repeato.
Mosey over to covered entrance of the Elementary school for Mary. (Note: don’t think we have ever used this space before and it was a nice way to stay dry.) Around the circle for PAX choice Mary: LBCs x 20, flutter x 20, heels to heaven x 20, dolly x 20, russian twist x 15, full sit-up x 10. (Threw in 20 2 hand swings in the middle of the Mary just to mix it up.)
Time left so circle back up for: 20 high pulls, 20 one hand KB merkins, 10 clean and press (one hand) and 15 squat and press (2 hand).
Moleskin: Tough morning to escape the fartsack. Cold, wet, couple days before Christmas, etc. Really appreciate the guys who made it out to push each other and get a strong workout in.
No new announcements but check the we site and e-mail for info on convergences, movie night, and Joe Davis Run.
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