get’n swole

Preamble:

Coupons needed.  Specifically, kettlebells.  I brought extra and tore into the parking lot at 5:29am.

Warm-O-Rama:

SSH x 25

Hillbilly x 10

Toy Soldier x 10

Monkey Humpers x 10

The Thang:

Farmer carry or cusack your kettlebell to the baseball diamond.  2 rounds of 15 calf raises + 15 donkey kicks.  Carry your KB to the pull-up bar.  From there, 10 “overhead presses/slow falls.”  This is an overhead press, then to a 3 count, lower the KB with arms extended.  Then walk down the trail doing skull crushers with your KB.  Stopped 2 more times to do sets of 10 overhead presses/slow falls while doing skull crushers until we get to the hill in the back parking lot.

We walked down the hill.  From there, 10 Romanian deadlifts w/KB on each leg, then lunge w/the KB up the hill.  Once up there, 10 more Romanian deadlifts w/KB on each leg.  Walk w/KB to the center of the LAX field.  10 KB swings into an overhead press.  Walk while curling the KB.  We stopped two more times for sets of 10 KB swings into an overhead presses until we got the hill.

At the hill, we’re doing 7’s.  At the bottom of the hill, V-chops (double-count), bear crawl up the hill to do burpees.  Then crawl bear down the hill.  After completing that, walked back to the flag.

We finished with a ladder down from 10 of crunchy frogs + bus drivers w/the KB.  Got down to the set of 7, then hit time.  6:15am!

COT:

Prayers for the Burn’s wife, who will have surgery today and prayers for Woody’s M as she gets her back checked out.  Prayers for the Burn’s friend Clint, who is recovering from being in the hospital.  Also, prayers for the family of the Burn’s coworker who passed this weekend.  His name is Darrell.  Prayers for Chalupa, who will have surgery tomorrow.

Naked-Man Moleskin:

Grateful for the group to come out today.