Kettle Bells and Cardio

DATE: 10/30/17

QIC: Mayhem (VQ)

# of PAX: 6

PAX: Dixie Chick, LETC, Gravity, Pony Express and Hahvahd

It was cold and the fart sack must have claimed a few of us but 6 braved the cold and were better for it.

WARM UP:

• SSH X 30

• Cotton Picker x 25

• 10 X Burpees OYO

• Mosey around the loop

THE THANG: DORA – One partner runs to end of parking lot and does 10 merkins while the other does

• 100 KB Swings

• 200 Goblet Squats

• 300 American Hammers with KB

We took a break from KB and did alternating sprints and mosey between the speedbumps

Mini DORA – One partner runs to end of parking lot and does 10 merkins while the other does

• 50 KB Tricep extensions

• 100 Bicep curls

• 150 Lawnmower pulls alternating sides

MARY

• 20 LBC

• 20 Freddy Mercury

• 30 Boxcutters

• 15 Flutter kicks

COT/MOLESKIN

• It must have been a decent workout as I am feeling it already.

• We talked about leading yourself and taking ownership of where you are in life. Check out the book “Extreme Ownership” by Jocko Willink or his TED talk here

• There is a Mudgear order pending and we need more items added to reach the minimum order of 12.

• There is a special F2 gathering this Thursday night after Nightflight at Brewers Kettle. There are plans to roll out new ideas and stuff.

Thanks for letting me lead!

Mayhem

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