For Whom the Bell Tolls

Time Marches on…

Welcomed Bellers (Ron Burgundy(RESPECT), Wilson(RESPECT), and Blart(RESPECT) to the workout and gave the mission statement and core principles.  Then started off on a slow mosey around the old school house. Was treated with a wonderful smell of bacon.

Then Warmarama

All were performed IC
SSH X20
Windmill X15
Sun Gods F&R X10
Right over Left Stretching X15
Left Over Right Stretching X15
Good Morning X 15

The Thang

Kettle bell Exercises. 2 sets of 10 (Crazy 8s, Kettlebell bent row Right & Left, Kettlebell overhead press Right & Left, Kettlebell curl Right & Left, Kettlebell Squat, Kettlebell American Hammer, Kettlebell Bus Driver, Kettlebell High Pull, Kettlebell Side Plank)

Mosey around the Civic Center and smelled more bacon.  What a tease.

Then it was time for a little picnic table action.

2 sets of 25 Dips
20 Step Ups alternating legs
25 Dips
10  Box Jumps

Mosey’d back to the parking lot for a little something different.

Started at one end of the parking lot and as a group did 15 Mike Tysons in cadence then lieutenant dan’d  keeping the entire pax together 25 yards, then15 Smurf Jacks in cadence, Bear Crawl’d back for 10 Smurf Jacks,and so forth on down to 5 each.

Mosey around the Civic Center and was teased with more bacon aroma.

Then it was time for a little picnic table action.

25 Erkins
25 Dips

We then returned to our Kettlebells for a repeat of the round of the above Kettlebell exercises for 10 reps of each.

Rolled right into Mary with Kettlebell Side Planks, Kettlebell American Hammers, and Kettlebell LBCs.

 

Joined the HIN crowd for announcements and Monkey Wrench led us out with Circle of Trust.

I am thankful for F3 for pushing me out of my comfort zone and giving me the opportunities to be a stronger person.

Now BB is done and I am ready for some Bacon.

-Denver out

Skills

Posted on

December 5, 2018

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