7 studs showed up for da first eva Huge Bells KB workout to your favorite pop songs. We now have huge, moist bells tickled by the cool rain this morning.
🔥 WARMARAMA (10 min)
- Mosey – Short lap around bus loop with butt kickers, high knees, karaoke
- SSH (Side-Straddle Hops) – 12 IC
- Windmills – OYO
- Copperhead Squats – 10 IC
- Merkins – 10 IC
💪 The Thang (30 min)
🔁 3 Rounds of 3 Stations (10 min per round)
Each round has:
- 2 KB exercises
- 1 Bodyweight exercise
- Rotate every 1 minute, 3 rounds per station.
🧱 Round 1: Foundation
- KB Swings
- Goblet Squats
- Merkins
Rotate every minute. After 3 rounds, run 1 lap then 1-minute rest.
🧱 Round 2: Core & Control
- KB Deadlift High Pulls
- KB Russian Twists (with feet up)
- Plank
Rotate every minute. After 3 rounds, run 1 lap then 1-minute rest.
🧱 Round 3: Power & Push
- KB Thruster
- KB Lunges (goblet hold)
- LBCs
Rotate every minute. Only got through 2 rounds
🧘 Mary / Cool Down (5 min)
Slowsey BTTF
🗣️ COT (Circle of Trust)
- Name-o-Rama
- Announcements
- Prayer Requests – for cold rain cooling us down, for Machismo’s neighbor RIP and family, for Snuff’s M
Dealer’s Musings:
- Being site Q for a Monday AO made me drink less on Sunday. Thank you for that accountability, brothers.
- Two KBs – one light say 10-15 lbs and one heavy say 30-35 lbs – would be good options.
- No KBs? Dumbbells and Cindys work. Still show up, we got ya.
- KB hits differently than boot camp. Come get swoll and get huge bells.
