Kettlebells at Firehouse
AO: Firehouse
When: 08/26/2025
QIC: Seaman
PAX (7): Better Call Saul, Dunshire, Hazmat, Lightweight, Maybelline, Ruby, Seaman
Warm-O-Rama:
Baby arm circles
Torso twists
Finkle Swings
Willy Mays Hays
Good mornings
Copperhead squats
Copperhead mercans
The Thang:
This was a tabata BD, 60 seconds work, 20 seconds rest
Round 1
Kettlebell Swings
Curls for the girls
Kettlebell Single Leg RDL
Kettlebell Reverse Crunches
KB Skull Crushers
Rifle Carry
Round 2
Kettlebell Upright Rows
Kettlebell Push Press: Hold the kettlebell in the rack position (resting on your forearm). Dip your knees slightly, then use that momentum to drive the kettlebell overhead. Finish the movement with a press.
Alternating Side Lunges
Flutter Kicks
Tricep kickbacks
Suitcase Carry
Repeato
COT:
Prayers for the pax
9/11 stair climb, Cumming City Center: 9/11, 0500 start
Christmas party: 12/6
Naked-Man Moleskin:
We got a VQ coming on Thursday, 8/28. Maybelline will be leading us, and I am looking forward to it.