Kettle Bells with Balls

Date: 2/21/19

AO: Thursday Thunder -StingRay

QIC: Sparky (R)

PAX: 10 Count, EOM, Wapner, Nozzle,


Gave the normal disclosure

Seal Claps X 15 IC

Wind Mill X 14 IC

Cotton Pickers X 15 IC

Cotton Pickers X 15 IC



There was 6 stations set-up as followers:

Tabata workout  50 secs work/10 secs rest, as you switch stations


Round 1 X 2

Kettle Bells:

  1. Windmill
  2. Tall Kneeling Press
  3. Renegade Row
  4. High Pulls

Atlas Balls:

  1. Squat
  2. Clean and Press


Round 2 X 2

Kettle Bells

  1. Halo
  2. Sit Press
  3. Single Leg Dead Lift
  4. Lateral Swings

Atlas Balls:

  1. Squat Press
  2. Side Lunge


Relay Race:

Two teams:

Rotate thru each person, because of the limited number one HIM had to go twice.

Push atlas stone ~ 12 yards, grab 30 lb kettle bells, run out 8 yards around marker and back to Atlas stone then push stone back to the start, next person goes.



  • 10 Count talked about how F3 is looking to buy an Ainsley’s Angel chair.
  • Prayers for PAX and families
  • Prayers for our Military and First Responders that protect us and allow us to do what we do


As always, an Honor to lead




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