Foxhole Backblast

Foxhole Backblast

3 brave souls showed up for a Frehley’s special.  And thanks to Yogi from Florence for keeping the attendance levels up!  I guess the 55 degree weather scared the regulars off?  Regardless, we carried on in full force!

Warmup: SSH x 20, Good Mornings x 15, KB squat stretches (for hips), 10 Halo

Workout: 6 sets of swings with exercises in between. Swings were reps of 20,19…down to 15. Exercises were each reps of 10 with a focus on multi-movement exercises: 1) Squat – Clean – Press, 2) Squat + Butterfly, 3) Squat + Shoulder press (10 each arm), 4) Squat + Hammer Curls, 5) Diamond Ketlebell merkins, 6) Goblet Squats.

Mosey to Jungle Gym for 3 sets of exercise X 15 reps with 3 sets pull-ups. Exercises included dips with KB in lap, planks with KB lat pulls, and incline merkins. Mosey back to parking lot for Mary with KB press – 15 reps: Dolly, Flutter, Dying cock roach, and Russian Twist.

Mosey to school wall for “sack draggers” – that’s People’s Chair position while holding KB between legs for about 1 minute – 4 times. While in people’s chair, various KB exercises of 10 reps – Hammer curls, overhead press, butterfly pulls, front shoulder raise. Between each exercises in people’s chair, 10 merkins.

Mosey back to parking lot. Using kettelbells, walk between speed bumps doing hammer curls, tricep extensions, lunge walk, overhead press – stop at each speed bump for 10 merkins.