The forecast looked wet, but three Kettlebell studs emerged in the gloom for a solid workout.
After a very, very short “run” the PAX warmed up with motivators, DMH, and a few other stretches as it was time to get after it. Took a walk around the school holding the KB in various positions.
COP: 1- Single KB Complex. Right side- kneeling single overhead press, reverse lunge, KB grabbers, KB smokers, bent over rows, squat thrusters, kneeling twist press. Switch to left side and repeat circuit. First round was 5 reps, second round was 10 reps, third round was conceded back to 5 reps.
COP: 2- After a walk to cool down, the PAX did circuits of swings, curls 4 girls, skull crushers. 10, 15 then 20 rep circuits. Next circuit was 10 merkin pull throughs, up right rows and shrugs.
Last 3 min the PAX stretched out. Time called.
Great conversation led to a forgetful moment of count, names, COT. COT was put into a text message to the PAX later in the morning.
Thanks for the great misty morning of 2 F’s today gents. Always an honor to lead!
