Cumming Swingers Club 8.5.25

Preamble:

DDoS getting it done on the pre run.

After a few weeks without Kettlebells, it was time for their triumphant return.

Warm-O-Rama:

Dynamic stretches focusing on major joints:

Arm circles, Finkle swings, torso twists, Willy Mays Hays, Good mornings, Copperhead Squats, Copperhead mercans

The Thang:

Tabata style workout, 55 seconds work, 20 seconds to  recover and get ready for the next exercise.

Round 1

⦁Skull Crushers
⦁Kettlebell Swings
⦁ Kettlebell Stripper Squats
⦁ Kettlebell American Hammers
⦁ KB Press
Zombie Carry (hold the KB out in front of you)

Round 2
⦁ Kettlebell Rows
⦁ Legs: Kettlebell Derricks (Single Leg Romanian Deadlift)
⦁ Kettlebell Overhead Press
⦁ KB Alternating Side Lunges
⦁ KB Flutter Kicks
Rifle Carry

Round 3
⦁ KB Halos
⦁ Goblet squats
⦁ KB Plank Pull Through
⦁ Calling CPS: Curl, Press Squats
⦁ KB Figure 8
⦁ Mario Kart: Holding a Kettlebell like a steering wheel, simulate turning a steering wheel left and right

Repeat Round 1

Time’s up

COT:

We talked about gratitude, count your blessings, rather than money, calories, reps, etc.

F3 Christmas party is 12/6/25, Snowman may be able to give you details.

Prayers for pax and families with illness.

Continued prayers for FedEx who is being treated for cancer, he said he is feeling better and may return to the gloom next week.

Prayed for all the Kotter’s who we want to see return to the gloom, and the sad clowns who have not found us yet.  Keep EHing them.

Naked-Man Moleskin:

Swinging with the boys is a great way to start the day.