Fartsack the Snowman

5 F3 Gastonia PAX didn’t do the Chad 1000, but threw kettlebells around instead.  We all still went to the same place for Coffeeteria afterwards, so it all ended the same way.  Here’s what I remember…

Whoopee led some things and train and whatnot

Quick walking bonus warmup:

• 10 x Don Q’s (IC)
• Half Lap
• 10 x Gravel Pickers (IC)
• Half Lap
• 10 x Imperial Walkers (IC)
• Half Lap
• 10 x Air Presses (IC)
• Half Lap
• 10 x Hillbilly Walkers (IC)
• Half Lap
• 10 x 1-armed Seal Claps (IC)

To the step up steps for

• 10 x Dips (OYO)
• 10 x Bulgarian Split Squats R (OYO)
• 10 x Bulgarian Split Squats L (OYO)
• 10 x Step Ups (OYO)

Back to the bells for

• 15 x Sumo High Pulls (OYO)
• 15 x Squeezes (OYO)
  • Basically a standing forward chest press while squeezing the kettlebell as hard as you can
• 15 x American Hammers (OYO)
• 15 x Tricep Extensions (OYO)
• 15 x KB Swings (OYO)

Lazy Dora

• 100 x Merkins / 6 Inches
• 200 x Dying Cockroaches / Plank
• 300 x Jump Ropes (or Calf Raises) / Al Gore

Mary & Ab work

Back to the bells for

• 20 x Sumo High Pulls (OYO)
• 20 x Squeezes (OYO)
  • Basically a standing forward chest press while squeezing the kettlebell as hard as you can
• 20 x American Hammers (OYO)
• 20 x Tricep Extensions (OYO)
• 20 x KB Swings (OYO)

To the step up steps for

• 15 x Dips (OYO)
• 15 x Bulgarian Split Squats R (OYO)
• 15 x Bulgarian Split Squats L (OYO)
• 15 x Step Ups (OYO)

Partner

• 40 x Around the world (OYO – 20 each way) / Jump Rope (or LBC)
• 40x Halos (OYO – 20 each way) / Jump Rope (or LBC)

Back to the bells for

• 25 x Sumo High Pulls (OYO)
• 25 x Squeezes (OYO)
  • Basically a standing forward chest press while squeezing the kettlebell as hard as you can
• 25 x American Hammers (OYO)
• 25 x Tricep Extensions (OYO)
• 25 x KB Swings (OYO)

Mary – Round 2

Time

Enjoyed it

Yabba Dabba Doo