Rusty’s back; back again

Preamble:

Instructed the PAX on Slack to bring their kettlebells, if they have them.  I’ll have extras.

Warm-O-Rama:

Carried our KBs to the pull-up bar.

Imperial Walker x 15

Toy Soldier x 15

Copperhead squat x 15

Ole’ Windmill x 10

The Thang:

We ran a lap to warm-up from the pull-up bar, down the trail, across the Sweetapple drive-in road to the parking lot by the school, up the steps and back to the pull-up bar.  This will be referred to as “the Lap” in the first round of exercises.

30 mercans –> 30 rows w/KB

25  mercans –> 25 curls w/KB

20 mercans –> 20 skull crushers w/KB

15 mercans –> 15 thrusters w/KB

10 mercans –> 10 lunges w/KB (double count)

Take a Lap; then rinse and repeat

LBCs + Flutter Kicks until the 6 was in.

20 swings w/KB

20 V-chops w/KB

Take a Lap, which we shortened (this time, we went from the trail to the road, to the steps, back to the pull-up bar); then rinse and repeat

LBCs + Flutter Kicks until the 6 was in.

PAX then carried the KBs back to the flag.  We finished with a few rounds of Captain Thor.

COT:

Prayers for all the families struggling and going through hard times right now.

Prayers for the Burn, as he continues to work on fundraising for his non-profit.

Naked-Man Moleskin:

Appreciative for this group and the men that worked their tails off this morning.