Gone Til November

Preamble:

Not raining, but chilly.  I really, really didn’t feel like coming out this morning…  And I had to Q…  Let’s do a kettlebell workout.

Warm-O-Rama:

SSH x 20

Copperhead Squat x 10

Windmill x 10

To the smash hit “Gone Til November” by Wyclef Jean,  the PAX is to SSH.  Every time they hear the word “November”, they are to do a burpee.

The Thang:

Grab the coupon and let’s cusack.

Everytime I say “let’s do a set of hammers and big boys”, that will be 20 single-count American Hammers and 15 big-boy sit-ups w/the coupon.  We stopped once before we carried our KB across the street to the gazebo.

Round 1: Sets of 25, 20, 15

Bicep Curls w/coupon + Dips on the bench

Take a lap

Round 2: Sets of 25, 20, 15

Step-Ups on the bench (single count) + Skull Crushers

Take a lap

Round 3: Sets of 25, 20, 15

Overhead Press w/coupon + Decline Merkins

Take a lap

When the 6 is in, we cusack our KB back across the street to the park.  We stop two more times for sets of American Hammers and Big Boys

After returning to the flag, we do a latter down (10, 9, 8, etc.) of V-Chops + V-Ups until we hit time.

COT:

Prayers for Sprocket’s friends the Anderson’s family as the Mom/Wife is in her final days.

Prayers for Drew Soller as he’s fighting leukemia.

Prayers for Outhouse’ co-worker, who just found out she has cancer.  Also, prayers for his business who may be moving into a new headquarters.

Prayers for No-See-Um’s buddy in Tampa (Penelope) who was just diagnosed with thyroid cancer.

Naked-Man Moleskin:

Thankful for this group of men that came out this morning.  I appreciate it.