Another busy weekend…. Moist celebrated his 50th birthday on 12/10/22. Many Pax showed up and had a blast! Happy Birthday Moist!!!
I chose to leave the party at a reasonable time with Popalock and Brown Bag. But many stayed when we left. So I knew the participation rate would be low at Sweaty Bells. To my surprise, 6 PAX showed up on this wet, muggy morning.
Warm-up exercises – Self Love x 10IC, Windmills x 10 IC, Grass Grabbers x 10 IC, Hill Billies x 10 IC, Imperial Walkers x 10 IC, arm circles x 10 IC, reverse arm circles x 10 IC, and SSHs x 20 IC
Thang 1
We parked our sweaty bells underneath the overhang in front of the zoo.
1) – 20 low, slow squats IC, then bear crawled to the street and back
2) – 20 kettle bell swings OYO, then lunge walked with the bell to the street and back
3) – 15 American Hammers IC, then burpees broad jumped to the street an back
Thang 2
Partnered up and did Dora 1, 2, 3
100 – curls
200 – chest presses
300 – flutter kicks w/ bells
While one partner was doing the exercise, the partner was carrying the bell to the street and back. Pax’s choice on the carry (overhead, suitcase, curls, triceps extension, etc).
Thang 3
Wall exercises
1) Sat against the wall in a squat position holding the bell against your chest for 20 seconds
2.) Sat against the wall in a squat position holding the bell overhead for 15 seconds
3.) Sat against the wall in a squat position holding the bell in front of you for 10 seconds
Rinse and repeat
Thang 4
Right Rows x 10 IC
Left Rows x 10 IC
Forward Lunges with the bell x 20 IC
Plank Rows with bell pull over x 10 IC
Backward Lunges with the bell x 20 IC
Protractor
Hello Dolly x 15 IC
American Hammer x 10 IC
LBTs in slow cadence
COT
Thankful as always to be have our mental and physical health so we can continue to be HIM.
Gabby and Jingle Vader joined us for some coffeeteria.
SYITG
King Kong
