I brought kettlebells and wanted to incorporate strength training with some cardio.
Warm-O-Rama:
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 sideRound 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.
COT:
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:
https://www.youtube.com/watch?v=sAtZ4yAsQnI
https://www.youtube.com/watch?v=ITSmgn_BQgY
https://www.youtube.com/watch?v=b9bHy3ojQWA
https://www.youtube.com/watch?v=tBYOpwMFzIE
