• When: 01/31/18
  • Workout Style: Kettle Bells
  • QIC: Wilson
  • PAX: Ron Burgundy (Respect), Blart, Dance Hall
  • AO: Carteret Community College

Once again we were greeted this morning by Eastern North Carolina’s ever changing weather. While there was no moisture in the air there was definitely a bite to it.

The Mission statement given and disclaimers provided it was time to get started and get out of the wind, we gathered our bells and moseyed over to the patio behind the student union, dropping our bells we continued around the building and back to the patio.

The warmup consisted of:
15 Cotton pickers in cad
15 Side Straddle Hope in cad
15 Wind Mills in cad
15 Sun Gods forward and back (with some cherry pickin and dropping them in a bucket in-between)
15 Imperial Walkers in cad

Then another mosey around the building and back to the patio to begin our Bell workout.

Using an Interval Timer set for 20 sec of activity and 5 sec of rest, we did 5 sets of the the following:
Upright row
Right arm curl
Left arm curl
Right arm shoulder press
Left arm shoulder press
Right arm bent over row
Left arm bent over row

Then it was time to mosey around the building and back to the wall behind the civic center where we did:
15 Urkins in cad
Peoples Chair for a 20 count by each pax
15 Urkins in cad
15 Copper Head Squats in cad
15 Urkins in cad
Peoples Chair for a 20 count by each pax

Then a mosey back around the building back to the patio to repeat the interval workout and it was time to mosey back to the parking lot for a hard stop.

Announcements were made, Prayer requests for one of Dance Halls men and for Ron Burgundy and his M and then Blart took us out in prayer.

As always I can think of almost no better way to start my day then with the men of F3 Carterico. Thank you for the honor of allowing me to Q and as always SYITG!!

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