Showed up at 625 with visions of Kettle Bells in my mind. After Voodoos education lesson in KBs last week – I did some research and sure enough 30lbs to 44lbs is the recommended weight range for KBs for men. So my 26.5 kettle is right in the women’s range…oh well.
No one arrived at 630…so I started my first solo beatdown in 5 years of F3.
I did a light warmup SSH X 20, and MTN CLIMBERS x 20 and one sprint.
Then I did my prepared beatdown: 12 days of Christmas with Bells
Day 1 Burpee
Day 2 Tricep Press
Day 3 Rows L and R arm
Day 4 Goblet Squat. …When I got to Day 4 about 5 min into the beatdown – Tubesteak showed up!
So once Tube was ready we started over. Instead of the cardio warmup we did a bell warm up Hot Potato, Halos, Figure 8, Around the Waist.
Then we restarted the 12 days of Christmas with Bells
1 Burpee
2 Tricep Press
3 Rows L/R
4 Goblet Squat
5 KB Swings
6 Chest Press
7 Russian Twist
8 One arm press L/R
9 Knelling Thrust to Press
10 Wife Pleaser
11 Seated Overhead Press
12 Curls
We finished at 705. So we closed with 4 corners on the soccer field.
Corner one: Tricep Press x 25, Suitcase to next corner, KB Swing x 25, Suitcase to the next corner Chest Rows x 25, suitcase to the next corner, and then at the final corner we did Curl to Squat to Press x 15 Then we did one turkish getup L and R.
Closed with a prayer and Thanks for the Coffee Tubesteak!
Gabrielle with the Coffee post at PJS.
