Date: 2025-03-17

AO: rumble

Q: Sharpie

PAX: Wee Man, Mr Rogers, Spirit Fingers, Frodo, Bishop, Yogi (Florence), Dipstick, Sharpie

FNGs: None

COUNT: 8

CONDITIONS: nice as it’s gonna get!

WARMUP: low and slow squats 10IC

Through the tunnel 10IC

little arm circles 10IC

Reverse little arm circles 10ic

Forward claps 10ic

Overhead claps 10ic

Cherry pickers 10ic

2 chains 10ic

new move alert- I belive be decided on the name “Frat Jacks”

THE THANG:

Kettlebell workouts

15 Kettlebell swings

15 squats

15 merkins

3 rounds

Single arm workouts

5 rows

4 cleans

3 presses

2 squats

1 thruster

Switch to other arm and repeat

3 rounds

Gorilla press/full body press

10 reps

3 rounds

20 press marches each side

Around the world and back 10reps

In-between each rounds single arm hold and alternating leg raise, Suprisingly difficult

MARY: none

ANNOUNCEMENTS: potter house benefit at Texas roadhouse on March 20th, spartan race April 4th and 5th, run demo and bday back April 8th, anniversary workout may 17th

PRAYER REQUEST: family in Darlington who lost their son, dad’s leafing their families

BOM: Sharpie

MOLESKIN: super nice weather this morning. Perfect for a beatdown.

Really enjoy doing some Kettlebell work every once in a while, something different and it seems like the pax all enjoyed themselves.

Also trying to make some more of my Q’s friendly to those who don’t like to run, so a stationary Kettlebell q seemed appreciated. Thank you for allowing me to lead today SYITG