Because of RCR, I decided to add miles to our typical sweaty bells workout. We woke up to a beautiful, calm, sunny morning in the mid 50’s. We couldn’t ask for a better day….
Warm-ups
1 – SSHs x 20 IC
2 – Windmills x 10 IC
3 – Arm Circles x 10 IC
4- Hill Billies x 10 IC
5 – Imperial Walkers x 10 IC
6 – Halos x 10 OYO
7 – Self Love x 10 IC
Ran a warm up lap to the stop sign and back.
Dirty McDeuce
1 – Curls x 12 in slow cadence (ISC)
2 – Goblet Squats x 12 ISC
3 – Flutterkicks with the bells x 12 IC
Ran a lap towards Audubon Tea Room and back
1 – Overhead presses x 12 ISC
2 – Alternate Lunges x 12 IC
3 – Hello Dolly with the bells x 12 IC
Ran a lap towards the Fly and back
1 – Tricep Extensions x 12 ISC
2 – Kettle Bell Swings x 12 OYO
3 – American Hammers x 12 IC
Ran a lap towards Audubon Tea Room and back
1 – Rows x 12 ISC
2 – Goblet Squat to a Curl x 12 OYO
3 – LBCs with the bells x 12 ISC
Ran a lap towards the Fly and back
1 – Clean and Jerk x 12 OYO
2 – Plank and pull the bells x 12 IC
3 – Obliques Crunches x 12 ISC
Ran a lap towards Audubon Tea Room and back
Finished the beatdown with some stretches. We had a FNG, eh’ed by Moana. His name is Asri Sergici, a Trinity Dad. We named him Wild Turkey because he loves scotch (doesn’t really care for bourbon), and he’s from Turkey.
Gabby and Almonaster met up for breakfast at Wakin’ Bakin’. This may be our new Coffeeteria spot on Sundays.
SYITG
King Kong
