Heavy Metal Tabata

DATE: 1/22/2018

AO: Hugh MacRae Park

#PAX: 12

QIC: Tiny Dancer

PAX: Dixie Chick, LETC, Mayhem, Seahorse, Balthasar, Deputy Dawg, Busted Grill, Snickers, Pony Express, Morpheus, Gravity

12 strong PAX came out for a Monday Morning Kettlebell beatdown as YHC was still trying to get over the Vikings blowout loss to the Iggles.

WARMUP:

Seal clap X 30 IC
Hillbilly X 25 IC
Burpees X 10 OYO

THE THANG

Kettlebell tabata

20 seconds of exercise followed by 10 seconds of rest for a total of 8 sets of each exercise. One minute rest between exercises.
The exercises are as follows

Kettlebell swing
Bob ‘n weave
Squat press
High pulls
Double lunge
V-up
Tricep extensions
Upright rows

PAX took turns running an approximately 1/4 mile loop during the tabata.

MARY
Only had time for American Hammer with kettlebells X 25

COT/MOLESKINZ

Strong work by everyone today, hopefully we all got stronger and kept the heart rate up at the same time

Sign up to Q- you don’t know what you are missing. If you need help planning or executing a Q see a Site Q who can help.

Cord cutting seemed to be the main topic of mumblechatter today, lots of ideas and options thrown out there to maximize viewing options and reduce costs.

Thanks for the opportunity to lead.

Tiny Dancer

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