The King of Kettlebells

AO: Badapple

When: 2024-09-30

QIC: Rusty

PAX (15): Buckshot, Chalupa, Chubbs, goat, Goose, Ponyboy, Spider, Sprocket, Switch, Tank, The_OG Zima, TheRealCradle, Trebek, Tubbs

Preamble:

Told the PAX to bring a kettlebell, though a cinder will also work. Hosted a few Wreck OG's (Tubbs and Switch).

Warm-O-Rama:

I'm not a professional. Windmill x 10 Imperial Walker x 10 Toy Soldier x 10 Copperhead Squats x 10 Sungods (arm circles) on your own Michael Phelps/Covids on your own

The Thang:

The PAX will start off listening to the Mike & the Mechanics smash hit "All I need is a Miracle."  They will SSH to the song, then do a burpee every time they hear "All I need."  This is a fan favorite! The PAX will grab their coupon, partner up and head to the top of Zima's hill.  Once there, Partner A will take both coupons and walk them down the hill, then back up again.  Partner B will do a round of hand-release mercans.  Then Flap Jack! The PAX will head back to the flag (starting point).  Once there, in the same groups, Partner A will go on the opposite side of the parking lot.  They will bear crawl to the first light, then job to the end of the parking lot, turn around and jog back, until they hit the second light, which means they will finish with a sprint.  Partner B will do the recommended exercise.  Then Flap Jack!  After that, they do the same, just go to the next round of exercises w/their coupon (complete list below):
  • Round 1: Pistol Curls
  • Round 2: Thrusters
  • Round 3: Halo's
  • Round 4: V-Ups
  • Round 5: Big Boys + Overhead Press
After round 5 and the 6 is in, the PAX grabbed their coupon and headed back to the top of Zima's hill.  Once there, Partner A "cusacked" their coupon down the hill, then back up again.  Partner B did kettlebell swings.  Then Flap Jack! PAX headed back to the flag.  We lined up at the end of the parking lot.  Ran 50% to the first light, then sprinted the rest of the way to the end of the other side.  PAX air squatted while they waited.  We did one last round of this as we returned the flag-side of the parking lot. 6:15am!

COT:

Prayers for David, who Goose met.  He's in his 30s, has a young family and going through cancer treatment also for melanoma. Prayers for those in the Carolinas that was hit hard by the Tropical storm Helena.  Sprocket is coordinating a water drop off for those who want to contribute.

Naked-Man Moleskin:

I asked for a "good group" on slack yesterday and got one today.  Appreciate all who came out, especially seeing Tubbs and Switch (OG's).

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