Fresh off of a month of running for Run Ranger Run (congrats to everyone that crushed it), QIC decided to slow things down a bit, and focus strictly on kettlebell exercises. We circled up right next to the river for the following warm up all in cadence:
SSHx20, Arm Circles F/Bx10, Imperial Walkersx20, Grass Grabbersx10, Abe Vagoda’sx20, Halosx10 each way.
We stayed in our circle and performed the following exercises all in a slow cadence:
Single Arm x15 both sides, Single Arm Triceps x15 both arms, Double arm curlx20, Double arm Tricepx20
After a short suitcase carry to the shelter the following was completed for the lower body portion of the workout, all exercises in cadence:
KB swingsx20, Goblet Squatsx20, Bulgarin Split leg squatsx20 each side
The PAX then suitcase carried to the soccer field for the following shoulder and core exercises all in cadence:
Overhead Press x20 each arm, Rowsx20 each side, Romainian dead lift (this was interesting)x10 each side, Big Boy Sit Ups x 20, Thrustersx15 each side, Russian Twistx15 each side.
We circled up for count off, nameorama, and prayer, then adjourned to PJs for coffee.
