Foxhole

Foxhole

Great morning for a kettel bell work out. Thanks Ice 9 for showing up (FNG at Foxhole) and supporting the cause!

Warmup:  Jog around parking lot and circle up.  SSH X 25; Slow Squat X 20, Peter Parker Merkins X 12, LBC’s X 25.

Workout: Sets of 6 different exercises at 20-25 reps each.  Completed 4 sets (24 exercises total).  Pull ups – 3 sets of 8-10 reps, Planks with kettel bell row (1 set-10 each arm).  2-handed swings (2 sets), 1-handed swings (2 sets), clean and press (1 set), overhead press (1 set), upright row (1 set), bicept curls (3 sets), triceps (3 sets), merkins (4 sets of different variety), squats (2 sets), Monkey Humpers (1 set).  Also did 1 set of lunnges with KB twist – 6 each leg – and 1 set of Romanian Dead Lifts X 20.

Mary (all with Kettel Bell press or hold over head):  LBC X 20, Dolly X 20, Flutter X 20, Dying Cock Roach X 20, Heels to Heaven X 20, Mason Twist X 12, Bicycle (no KB) X 20.

The PAQ lined up in parking lot with kettel bells and did various exercises between the speed bumps and sets of Merkins (5 sets X 10 reps) on the speed bumps. Exercises included lunge walk with KB rotating between legs, backward run, overhead press while walking, curls while walking (2 sets).