It was another blistering hot morning on the river for the Sunday, Sweaty Bell workout! After a quick disclaimer, the PAX farmer carried all kettlebells to the oak trees, circled up for a quick warm up of the following, all in cadaence:
SSH x 20, Arm Circles forward/backward 10 each, Hillbillies x 20. We took a short mosey around the hill, then circled up back under the oaks.
Before breaking out the bells, the PAX completed a Merkin “Ring of Fire.” X2
We procedded to break out our bells and completed the following exercies:
Deadlifts x 15, KB Swings x 15, Snatch (to Shoulder) x 10 each side, Squats x 15,
The Pax then farmer carried all kettle bells to the shelter on the river and circled up for another merkin ROFx2. The following exercises were completed under the shelter:
One Arm Chest Press x 10 each side, Rows x 10 each side, Curls x 10 each arm, Tricep Extensions x 15, Turkish Get ups x 3 each side,
The Pax then farmer carried the kettlebells from the shelter to the Freedom Hammer where we completed a Peter Parker ROF (ISI Plank Challenge complete), followed by some stretching lead by Triple Shift. Triple Shift always brings value to the workout, with not only leadership around stretching, but also around proper exercise form. We are lucky to have him as part of our group!
The PAX circled up for COT, had the customary count off, nameorama, intentions, and annoucements. Coffeteria commenced at PJs! It is a privilidge to lead this group of men!
