Rusty’s return

Preamble:

After my battle with the novel cronovirus, I was ready to get back at it.  My entire household missed “the gloom” and the camaraderie.  Plus, needed to start burning those calories again…

Warm-O-Rama:

Windmill x 10

Hillbilly x 10

Weed Picker x 10

Toy Soldier x 10

Slow Squat x 10

The Thang:

Everyone needs either a full-size cinder block or a kettlebell.

Round 1:

Swings (w/cinder or KB) + Merkins

1 Swing + 1 Merkin, 2 Swings + 2 Merkins… All the way up to 10, then Cusack half-way around the parking lot.  Then go down the latter…

10 Swings + 10 Merkins, 9 Swings + 9 Merkins….  All the way back down to 1. Cusack half-way around the parking lot.

Round 2:

Halo’s + Goblet Squats

1 Halo + 1 Goblet Squat, 2 Halos + 2 Goblet Squats… All the way up to 10, then Cusack half-way around the parking lot.  Then go down the latter…

10 Halos + 10 Goblet Squats, 9 Halos + 9 Goblet Squats….  All the way back down to 1. Cusack half-way around the parking lot.

Round 3:

Bicep Curls/Skull Crushers + Lunges

1 Bicep Curl + 1 Left-Leg Lunge, 2 Bicep Curls + 2 Left-Leg Lunges… All the way up to 10, then Cusack half-way around the parking lot.

10 Skull Crushers + 10 Right-Leg Lunge, 9 Skull Crushers + 9 Right-Leg Lunges….  All the way back down to 1. Cusack half-way around the parking lot.

TIME!

COT:

Prayers for our community as we continue to battle the corona virus.

Naked-Man Moleskin:

It was nice to be back.  Grateful for the group that came out this morning in such frigid temperatures.  Way to kick off the weekend boys!