DATE: 10/20/2018

WHERE: B0.0mTown

THE PAX: Harp, Gepetto, Pelosi, Cricket, Slim Shady, Babyface, & Shinedown (FNG)

Total # of PAX: 7

Number of FNGs: 1

QIC: Babyface

INTRO:

YHC has wanted to bring Kettle Bells to B0.0MTown for a while and as I was planning out the workout on Friday, I felt like it was finally time.

WARM-O-RAMA:

We grabbed a KB and went to the pavilion area before circling up for some IC SSH, Windmill, and Imperial walkers.

THE THANG:

The first set of exercise we did was just a simple back and forth of KB Swings and Goblet Squats, of 50/40/30/20/10.  Nothing fancy by any stretch, but man did it hurt.

Once we all completed this we partnered up for some KB supersets.  We did 3 rounds of each superset, Supersets included:

• 10 KB Row (each arm)/ 10 Swerkins
• 10 KB Press (each arm)/15 Bench Jumps
• 10 KB High pulls / 10 Mike Tysons

Finally, we finished up with a round of 10 KB back to back passes each direction.  Then pack of the kettlebells and circle up around the flag.

CIRCLE OF TRUST:
Prayers for the spoken and unspoken

Naked-Man Moleskin:

Great to have an FNG today at B0.0MTown, brought out by Gepetto – FNG – Shinedown – he said he was a simple man, and Skynard was a little too awesome, so we went with the Shinedown remix.

Hurricane relief buckets need to get to Wham-O by the end of the week if you want to take part.