Steel balls

Preamble:

10 Pax braved the cool morning air to partake in the great Russian past time, Kettlebells.

Warm-O-Rama:

At 05:31, the Q asked what time it was, and we then began a short mosey around the parking lot. The warm up was quick and to the point. Much like our F3 comrades on the other side of the iron curtain.

1. weed pickers

2. good mornings

3. Mosey back to the flag.

The Thang:

Cold air and steel balls. A great way to start the day.

Round 1- 10 min
5 reps per arm.
Repeat until timer goes off

1. kb merkins

2. clean

3. rack squat

4. press

5. Row

6. Dead lift.

Mosey around the parking lot and prepare for round 2.

Round 2- 10 min. 10 reps of each

1. Double arm swing

2. swing squat

3. Turkish Thruster

4. single arm swing

5. waiter carry

mosey around the lot.

last round 11s but they were actually 8s.
1 swing 7 Burpee…. you know how it goes from there.

Finish with a mosey and some Marry

COT:

Prayers were lifted for Ace’s wife’s grandfather. Sir mixalot dropped some truth on us about grit and determination.

Due to the large amount of Russian style exercises all PAX vowed to wear puma track suits to work, smoke at their desks (regardless of workplace) and take regular vodka breaks for the day. It was also determined we added a collective 6 inches of chest hair.