2 Christmas Carolers emerged from the gloom for a heavy metal kettle bell beatdown! Queue the August Burns Red Christmas playlist!
Warmarama! Couple leg stretches OYO and mosey the trail 3/4 miles with 5 Merkins at every nature post. Add a couple more OYO stretches somewhere into the workout.
Get out the sandbag and KB’s! Set up 3 KBs of varying weight in a triangular pattern. The workout went something like this:
•P1 performs 50 lb sandbag sissy squats on the parking block while P2 Does 10 two arm curls with each kettlebell. Switch
P1 Sandbag Lunges across parking lot while P2 performs tricep extensions until P1 returns. Switch
P1 performs sandbag toss across parking lot and back while P2 performs single arm rows until P1 returns. Switch
P1 overhead carries sandbag across lot and back while P2 performs single arm overhead press with KB until P1 returns. Switch.
P1 Performs I am the 3rd across the parking lot and back. P2 performs Navy Seal Merkin Pull throughs until P1 returns .Switch. 3 sets
P1 performs sandbag bear crawl pull throughs across parking lot and back. P2 Perfoms KB Swings until P1 returns. Switch.
Finish up the final minute with halos.
CoT – Prayer request – Commandos friend Darren is fighting pancreatic cancer, prayers for his healing and his 4 daughters for peace and comfort.
Announcements- Convergence coming up on the 1st at Dogwood Dell at 0700-0800.
Commando closed us out in prayer!