QIC: Pony Express
AO: Heavy Metal Monday HMP
# of PAX: 16
PAX: Bonespur, Nozzle, Gravity, Blade, Mayhem, Tenenbaum, Seahorse, Pennywise, Dixie Chick, Jiffy Pop, Kung Fu Panda, Gerber, Mr. T, Sunshine, Wapner
Warm Up: SSH and Mountain Climbers Led by Gravity because I was running late.
The Thang: I was racing in the parking lot about 5:33 and quickly park. Start handing out small chalkboards for a 9 exercise tabatta. Get everyone set up in a circle and kettlebells in place for a rotation. Now I struggle to connect my phone to the speaker and start the timer. Finally I get it going.
The Tabatta was 20 seconds on 10 seconds rest for 8 sets, then 1 minute rest between exercises.
- Kettlebell swings or Kettlebell deadlifts
- Tricep Extensions
- Sumo Squats
- Overhead Press
- Kettlebell V ups
- Farmer Carry
Due to my tardiness we did as much as we could but did not complete the tabatta. Thanks to all the PAX for helping me get it together this morning. Strong work by all.
COT/Moleskin: Sasquatch is Saturday 7/28, Brolympics is 10/27, Q School tomorrow 7/24 at Islands in Ogden at 5:30 pm.
It is an honor and a privilege to lead.
Pony Express out.