Bad Apple Kettlebell BD

AO: AlphaRuck

When: 11/04/2020

QIC: Goat

PAX (6): Goat. Rusty. Brutus. Snax. Sprocket. Cornhole

QIC was excited to offer up some post election night stress relief with a little kettlebell beatdown.

Warm-O-Rama was quick, simple, and got the blood flowing to make the 36 degree temp feel manageable.

Side Straddle Hops. Mt Climbers. Arm Circles. and A Pagodas.

Each PAX brought their own kettlebell ranging from 20-30lbs.

KB Swings. Lap. Merkins

Place KB on the loop

30 KB Swings. Run a lap. 30 Merkins

25 KB Swings. Run a lap. 25 Merkins

…20, 15, 10

On Q Count

Maintain Deep Squat (90*) / Curls x 20

Maintain Deep Squat/ Press x 20

Maintain Deep Squat/ Skull x 20

Maintain Deep Squat/ Front Arm Raises x 20

Lap

Good Mornings and Goblet Squat x 20

Hip to Halo and Goblet Squat x 20

Clean and Goblet Squat x 20

KB Chop and Goblet Squat x 20

Lap

Swings Lap Merkins

Place KB on the loop

30, 25, 20, 15, 10

Rinse and Repeat

We didn’t quite make it through 2 times around…but we were close. Definitely worked the body from head to toe.

Thunder Meat Race this Saturday to push the body and support a great organization. No Longer Bound.

Continued prayers for our country.