Kettle Bells at the Club

Meet and Greet – 5 minute and 1 minute warnings were given.

The meaning of F3, mission statement, disclaimers, and 5 Core principles were given flawlessly by myself to both the HINs and Kettle Bellers.

Warmarama:Leadership was then given to @madoff who led us from the clubhouse to the cart barn for the Warmarama  For a full list of exercises performed during the warmara, please read @madoff’s BB because I can not remember that far back…

The Thang:

Round 1

Biceps Curl  15 reps single count, on final rep PAX held kettlebell parallel to the ground for a 15 count and then completed the rep

Shoulder Press 15 reps single count, on final rep PAX held kettlebell halfway through a complete rep for a 15 count and then completed the rep

Upright Row 15 reps single count, on final rep PAX held kettlebell halfway through a complete rep for a 15 count and then completed the rep

Bus Driver, in cadence for a 15 count, on final rep PAX held kettlebell in front of them for a 15 count

Copperhead Squat w/ Kettle Bell, in cadence for a 15 count and on final count PAX stayed low for a 15 count before completing the squat

Bent Over Row, 15 reps single count, on final rep PAX held kettle bell in the up position for a 15 count

American Hammer w/ Kettle Bell, in cadence for a 15 count

Plank w/ Kettle Bell pass, PAX circled up in a plank position and passed the kettlebells for a complete circuit until you received your kettlebell back.  The pass was done one circuit to the left and then one circuit to the right

Mosey towards the cart shed.

Round 2: the same procedure was followed as in Round 1 but for only 10 reps and for 10 counts.  The only exception was the Plank w/ Kettle Bell pass which was completed as described above.

Mosey

Round 3: the same procedure was followed as in Round 1 and 2 but for only 5 reps and for 5 counts

Mary:

We joined HINs for Mary.  Exercises included, but were not limited to, a very energetic and graphic demonstration of Boss Tweeds by the man himself @bosstweed.  For a full run down of Mary, please see @madoff’s BB.

Announcement’s and prayer requests were mentioned and the honorable @creflodollar closed us in a word of prayer.

Respectfully submitted,

villa