Rusty’s KB Friday Beatdown

AO: Badapple

When: 2024-02-16

QIC: Rusty

PAX (7): Buckshot, Chalupa, goat, Spider, Sprocket, Trebek


I brought kettlebells and wanted to incorporate strength training with some cardio.


SSH x 15 Imperial Walker x 10 Mountain Climber x 15 Toy Soldier x 15 Plank for a minute Karaoke down to the opposite end of the parking lot and back

The Thang:

Partner up!  Partner A will stay by the flag/bathrooms and do the kettlebell exercise.  Partner B will run to the opposite end of the parking lot, down the trail to the gazebo, where there will be a list of exercises.  They will do the respective exercise for that round, then run across the field back to the starting point and flap jack!  Here are the exercises: Flag/Bathroom (KB exercises): Do 5 exercises on one side, then switch to the other side Round 1: Clean and Press Round 2: KB Windmill Round 3: KB Single Leg Dead Lift Round 4: KB Lunge Press Gazebo: Round 1: Incline Mercans (20), Incline Shoulder Taps (10 alpha), Calf Raises (10) Round 2: Decline Mercans (20), Decline Shoulder Taps (10 alpha), Calf Raises (10) Round 3: One-Leg Squat - Right (20), One-Leg Squat - Left (20), Calf Raises (10) Round 4: Dips (25), Step-Ups (15 alpha), Calf Raises (10) We didn't get to the 4th round at the gazebo.


Prayers for Spider and his family.  Prayers/Praises for Chalupa's son Riley who is doing much better.

Naked-Man Moleskin:

Here is the link to the KB exercises:

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