🔥 WARMARAMA
Mosey around the bus loop with a mix of butt kickers, high knees, Super Marios. Circle up for side straddle hops, cherry pickers, side lunges, Chuck Norris push ups (RIP), and WWIIs.
Mosey to the hill at the top of Mount Chaplain.
💪 THE THANG
Hill 1: Steep Slogger
- At the base of the top of Mount Chaplain, perform 10 Goblet Squats.
- Then lunge halfway up the incline with the KB. Hit 10 Sumo Deadlift High Pulls.
- Sprint the remainder of the hill to sidewalk no KB, then walk back down to retrieve the bell.
Repeato 3 times.
Lay on back and hold KB above head for the six. After six came in, hit 20 KB chest presses, 15 KB curls for the girls, and 10 KB WWIIs.
Hill 2: Long Burner
- Start near the bottom of S Coleman Ln.
- Clean the KB into the right-arm waiter carry and walk uphill thru two streetlights. Without stopping, switch to a left-arm suitcase carry (hanging at your side) thru the next two street lights.
- At the top, do 20 Kettlebell Swings facing uphill.
- Carry the bell back down in a left-arm waiter carry and switch halfway down to a right-arm suitcase carry.
After round 1, hit 20 KB presses, 15 curls, and 10 WWIIs. Round 2 was a mosey uphill with right-arm rack/left-arm suitcase and the reverso back down hill followed by 20-15-10 KB presses, curls, WWIIs.
Hill 3: Sidewinder
Mosey to the bottom of Mount Chaplain. Walk halfway up hill.
- Perform 20 KB Halos (10 each direction).
- Perform 10 KB Woodchoppers, swinging from your “uphill” shoulder to your “downhill” hip.
- Side-shuffle 20 yards across the face of the hill, swap directions (facing the other way), and repeat.
2 rounds with 20-15-10 KB work in between.
Mosey BTTF 🇺🇸
🧘 MARY
Last round of 20-15-10 KB presses, curls, and WWIIs.
🗣️ COT
- Name-o-Rama
- Announcements
- 9/25-27: GTE-74 Blue Ridge with 5 from RVA and 7-10 from Amelia
- Prayers
- For wind at our backs. For innocents caught in the crosshairs.
Dealer’s Musings:
- Strong work today! My shoulders and arms are shot.
- Great hill work today. It’s no joke.