Choose a creative, unique title for your BB. Refrain from AO site names/workouts/dates, etc.

Ron Burgundy provided YHC with an HC but didn’t post due to a difficult night. He was missed but, more importantly, without him the workout was uneventful.  I couldn’t even come up with a good name for the BB so I just used the first line of instructions on the BB website.

We split off from the HIN’ers for a special Bells Filled WARMARAMA:

• Kettle Bell Stretch
• Halo IC x 10 each direction
• Around the World (waist level) x 10 each direction
• Around the World (knee level) X 10 each direction
• Hill-BELL-ys IC x 10
• Abe BELL-godas IC x 10
• Cotton BELL pickers IC x 10
• Down dog/Runners Stretch/Cobra

Next we moseyed to the Pavilion for a Tabata style workout with 45 seconds of work followed by 15 seconds of rest.    The THANG consisted of 3 rounds of the following:

• Battle Ropes – Alternating Swings
• Battle Ropes – Big O’s
• Kettle Bell Swing
• Lateral Raises (resistance bands)
• Seated Rows (resistance bands)
• Kettle Bell Tricep Extensions
• Kettle Bell Single Arm Squat Press
• Kettle Bell Upright Row
• Kettle Bell Bent Over Row
• Farmer Carry around the pavilion w/2 25lb plates

In between each circuit we would do a palate cleanser lap follow by leg work:

• Box Jumps SC x 10
• Alternating single leg step ups IC x 20
• Glute Bridge SC x 10
• Alternating Single Leg Glute Bridge SC x 10

Mary consisted of the following:

• American Hammer w/bells IC x 25
• LBC’s w/bells IC x 25
• Alternating Side Bends IC x 20
• Lay and Pray to a hard stop

We circled up with the HIN’ers for nameorama, announcements, etc.  Prayers for Brockovich, Princess’ dad, Jitterz & Little John.  Lemon Jello took us out.

Thanks for the keys Spongebob.  Always great to be with you men. Especially nice to have Newman hang with the old guys today!

SYITG

Navy, Out