Bad Apple Kettlebell BD

AO: AlphaRuck

When: 11/04/2020

PAX: Goat. Rusty. Brutus. Snax. Sprocket. Cornhole

QIC: Goat

QIC was excited to offer up some post election night stress relief with a little kettlebell beatdown.

Warm-O-Rama:

Warm-O-Rama was quick, simple, and got the blood flowing to make the 36 degree temp feel manageable.

Side Straddle Hops. Mt Climbers. Arm Circles. and A Pagodas.

The Thang:

Each PAX brought their own kettlebell ranging from 20-30lbs.
KB Swings. Lap. Merkins
Place KB on the loop
30 KB Swings. Run a lap. 30 Merkins
25 KB Swings. Run a lap. 25 Merkins
…20, 15, 10
On Q Count
Maintain Deep Squat (90*) / Curls x 20
Maintain Deep Squat/ Press x 20
Maintain Deep Squat/ Skull x 20
Maintain Deep Squat/ Front Arm Raises x 20
Lap
Good Mornings and Goblet Squat x 20
Hip to Halo and Goblet Squat x 20
Clean and Goblet Squat x 20
KB Chop and Goblet Squat x 20
Lap
Swings Lap Merkins
Place KB on the loop
30, 25, 20, 15, 10
Rinse and Repeat
We didn’t quite make it through 2 times around…but we were close. Definitely worked the body from head to toe.

COT:

Thunder Meat Race this Saturday to push the body and support a great organization. No Longer Bound.

Continued prayers for our country.

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