First sweaty bells of 2020, how many PAX would show to ring (bells) in the new year??? YHC was happy to see Pop-a-Lock locked and loaded to get his bells on when he pulled up. Soon we were joined by Squeal and Jingle Vader. Let’s get started! Introduction and disclaimer, welcome to 2020 PAX oh wait is that Willie coming in hot???? More on that later. Off we go.
Stay in place and circle up for:
Warm Up
- Halos 10 Left then 10 Right
- Windmills IC X15
- Self-Love IC X20
- Line Up on Soccer Field for Toy Soldiers until Q yells halt then Open Gates till Q yells halt and then Close Gates till Q yells halt. Mosey back to bells.
Circle Up for Iso and Combo Bell Exercises:
- Lunge + Press IC X20 (Down/Up)
- Rocy Balboas IC X20
- Curl + Press + Tri-Extension
- Rocky Balboas IC X15
- Chest Press in Boat Position IC X20
- Rocky Balboas IC 15
- Skull Crushers in Boat Position IC X20
- Rocky Balboas IC X15
- Rows IC X20 L then R
- Rocky Balboas IC X15
- Switch KB Swings IC X20
Mosey to bottom of hill for:
11’s starting with Body Builders with Press then over the mountain alternating suitcase walk to Deadlift to Squat on other side.
Mosey to Flag for…. Whoa there little Willie! Bring that Bell back. Close that trunk. We’re not done. As Pop-a-Lock astutely noted, Willie you must wait for that margarita at Superior Grill for Saints pre-game. We got one more thing to do!
Circle up for Mary:
- V-Sit Up with Russian Twist IC X10
Now we are done! Who Dat! Oops too soon.
Count-off, name-o-rama, announcements, intentions and prayer.
Nice work King Kong for pulling a classic Gabby and showing up for Sweaty Coffee!
Thanks for letting me lead!
