Crazy Ivan – Angry Music

As this was YHC’s Virgin Q, Speed Racer (Peeping Tom’s cousin) came down from Carpex to join us!  After week after week of the Killers and other light stuff we took a heavier approach to the music this time around.

Warm Up:

Circled up and did the following:
15 Cadence Count SSH
10 Cadence Count Moroccan Nightclubs
10 Cadence Count Imperial Walkers
10 Cadence Count Hillbillies
10 Cadence Count Good Mornings (in honor of The Dawgpound)

Michael Phelps

 

The Workout:

Mosey to the playground – Start the hard stuff on the speaker

Station 1:

Plank Jacks / Merkins

Station 2:

Lunges with kettlebell twist / Kettlebell Swings

Station 3:
burpee snatch

Station 4:
TRX Superman / TRX Rows

Station 5:
TRX Chest Press / TRX T’s & I’s

Station 6:

Battle ropes

Station 7:

Sumo squat with kettlebell

Station 8:

10 OYO Pullups (this was the count between stations)

 

20 count to catch our breath

 

Circled Up for a “Finisher”

IC 2 Plank Jacks

IC 2 Merkins

OYO 2 Star Jumps

Repeat X8

 

Mary:

Pax Members called out exercises but had to involve a kettlebell.

10 – WWII with the Kettlebell
10 – Homer to Marge with Kettlebell
10 – American Hammer with Kettlebell
10 – LBC with Kettlebell
10 – Skull crushers

Dauber then led us through some Yoga moves for a good cool down and stretch.

Announcements:

9/11 Stair climb at NC State

Prayer:

BRR team competing this weekend and kids in sports.

Speed Racer took us out in Prayer.