What’s your function…
New Orleans
What’s your function…
New Orleans

What’s your function…

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Date:08/25/19
QIC:Gabrielle
PAX:Tubesteak, Willie, Medulla Oblongata, 86, Douille, Jingle Vader, Gabrielle (QIC)

7 #HIM showed up at the Fly on an unusually nice, Summer Sunday morning for a Sweaty Bells workout.  YHC has been thinking a lot about functional fitness lately.  How can we bring more functional fitness to the PAX?  Well, the Kettle Bells provide a unique opportunity.  I’m thinking Farmer’s Carry…but first:

Circle up for Warm-Up

  • Alternating Open Gates (Jingle Vader opened his own gates to Hell on this one!) IC X20
  • Halos Around Head switching right to left till Q yells halt
  • Halos Around Body switching right to left till Q yells halt
  • Imperial Walkers IC X20
  • Self-Love IC X20

Here it is. First Round of Farmer’s Carry up and over the Hill for 3 minutes alternating holding kettle bell in right and left hands

Next Mosey to First Cone on soccer field for Four Corners

  • Bear Crawl to Second Cone moving your Kettle Bell in Right Hand
    • At Second Cone, Squat to Right Hand Press X10 IC then Squat to Left Hand Press X10 IC
    • Crab Crawl to Third Cone moving your Kettle Bell in Right Hand
    • At Third Cone, Sumo Squat to upright row X20 IC
    • Bear Crawl to Fourth Cone moving your Kettle Bell in Left Hand
    • At Fourth Cone, Alternate Reverse Lunges with Opposite Shoulder Reaches X10 each leg IC
    • Crab Crawl to First Cone moving your Kettle Bell in Left Hand
    • At First Cone, Alternating Front Lunges with OH Press.  X10 Each leg IC

Back to Hill for second round of Farmer’s Carry up and over the Hill for 3 minutes alternating holding kettle bell in right and left hands

Next, circle up at soccer field for:

  • Curl to Press to Tricep Extension IC X20
  • Ballistic Rows X10 (2 is 1)
  • High Planks with Row R then L X10 each side IC
  • Hip Bridge with Press Right then Left X 12 each side IC
  • Russian Twists X20 IC holding Kettle Bell

Back to Hill for third round of Farmer’s Carry up and over the Hill for 3 minutes alternating holding kettle bell in right and left hands

Time’s up and we are at the top of the mole hill.  Let’s circle up here for CoT.  Count-off, Name-o-rama, Announcements, Intentions, and Prayer.

I think the PAX enjoyed the Farmer’s Carry.  Maybe next time they have to carry something heavy it will be a little easier!

Thanks for letting me lead!