7 of Diamonds Kettlehell Edition Part II

Date: 10/7/2019

AO: Heavy Metal Monday @ OGAO

QIC: Wapner

# of Pax: 7

Pax: Magnito, Jiffy Pop, Undertaker, Morpheus, Fire Marshall Bill, Doubtfire, Wapner

Warm-o-Rama: Windmill x 10 (IC), Tempo Merkins x 15 (IC), Copperhead Squats x 20 (IC), 5 burpees OYO

The Thang: Each pax grabbed a Kettlebell and we moseyed to the basketball court for a 4-corners 7 of Diamonds kettlehell edition beatdown. Our 4 exercises were squats, curl & press, big boy situps with KB overhead, and KB swings. The first round started with 7 reps at each corner and then lunged between corners. The reps in each successive round increased by 7 until we got to 28 reps. At which point, the reps decreased by 7 each round until we were back to where we started. So, the rep count went 7-14-21-28-21-14-7. We did a plank circuit while waiting for the 6.

We moseyed back to the flags and circled up the Kettlebells to perform a circuit around the circle of Kettlebells alternating between 10 reps of chest press and squats.

COT: Prayers for for peace and comfort for Toby’s (Josh Padgett) family in what I’m sure is a devastating time mourning his death. Praises for new life as YHC and my M are expecting Lindquist baby #4 in late April.


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