- When: 06/27/18
- Workout Style: Kettle Bells
- QIC: villa
- PAX: creflo dollar, pedro (respect), wilson, gobbler (respect), bambard, blue cross, ma bell
- AO: Tinkerbells
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…
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.
Round 3: the same procedure was followed as in Round 1 and 2 but for only 5 reps and for 5 counts
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.