We circled up along the Mighty Mississippi. Two minutes after getting ready with our first COP – a barely clothed couple frantically scampered up the levee and ran to their car. Young love. We were perplexed as to why they chose the rocky side of the levee instead of the very comfortable looking car they arrived in.
Warm up: Hot potato, Halo, Figure 8, Around the back 30-45 secs
Got in plank and passed the bells to the left using on the left arm. Then did it to the right. Did it each direction twice.
Sealed the deal with 20 Kettle Bell swings
Then we did rows L and R, curls, and merks L to R x 12
Got back in plank and passed the bells L and R.
Then we got on our six and did Russian Twist, L and R press and tricep lifts. x12
Sealed the deal with 15 Kettle Bell swings
Lined Up and then did 10 hammer swings and then ran 30 yards and then did 5 burpees (4 rotations)
Back to our circle and did the plank pull with the kettle bells L and R – full circle
Then we did chest press, suitcase pick up and put down, side dips and wife pleasers with kettle bell on pelvis (we did this for the people in the park)
At this moment Angie’s List’s TUGBOAT came by for a closer look
Then we did 5 Hammer swings
Then we had a few minutes left for low country crab, and dead bugs!
I am enjoying this workout – I hope we keep it going.
