Kettle Bear Back Blast 2.13.19

AO: Jones M.S.

PAX: Brain, Lala, Lars, Cheddar, Teach

QIC: Grovetucky

Another weather surprise upon awakening, light snow cover making conditions quite slick!! Also very windy, which caught Brain off guard as he was rocking the shorts. Quick disclaimer and mosey near flagpole behind some trees to avoid the wind for COP:

SSH x 50 IC

Sun Gods x 20 forwards and backwards

Good Mornings x 20 IC

Cotton Pickers x 20 IC

Willie Mays Hays x 10 IC

Rash stretch

Began to explain the workout when Teach suggested that we move to the side of the school for better wind protection. Right call Teach!! Then THE THANG:

Tabata style workout (45 seconds on, 15 second rest). Rounds 1 and 3 focused on right side and rounds 2 and 4 focused on left side.

Snatch and press KB

Daisy Pickers with KB

Mountain Climbers for round 1, then 4 x 4’s for rounds 2,3,and 4

Goblet Squats with heels off the ground on the up

Lawn Mowers with KB


KB lunges

Bell on the shelf

Each circuit was done twice on each side for a total of 4 circuits

Name-o-Rama as we walked back to the flagpole for COT. Keep Lars’ family in your thoughts and prayers as his grandmother passed away yesterday. YHC led us out in prayer. Nice push this morning men, let’s get at it tomorrow!




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