AO: Holy Iron

When: 03/19/2024


Number of Pax: 10

Pax Names: 8-Bit, Baby Ruth, Bo Peep, CSPAN (CLT/PHL/DFW), Flatline, Mongoose, Paper jam, Slum Lord, Tallyman, Woody,

Number of FNGS: 0

FNG Names:

QIC: Bo Peep

WARMUP: Indian run around the church, SSH, Weed pickers, tumbleweeds, toy soldiers, and BP’s arm warm up o Rama
Round 1
Kettle Bell Swing
Kettle bell upright row
Kettle bell press

Round 2
Kettlebell tricep extensions
Kettlebell squats
Kettlebell cleans

Rifle carry

Round 3
Kettlebell bench
Kettlebell skull crushers
Kettle bell flutters

Lunge with kettlebells

Round 4
Kettlebell up half curls
Kettlebell second half curls
Kettlebell full curls

Bear crawls
Round 5
Carolina dry docks
Shoulder taps
Indian run
MARY: pickle pounders for Tallyman, monkey humpers and closing time burpees

ANNOUNCEMENTS: all the races happening
COT:praying for families, those in need of healing or peace

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