Feel the Flow
I was watching some kettlebell flows and figured we should do that. I do apologize for getting gassed during the workout. I blame myself and a little bit of Dumbo for getting into that situation. Huge congrats for Skidmark for finally getting his Fritter. I had the shirt ready for him for some time.
EC: Skidmark, Pikachu, 187, Dumbo, Axe, Dawgpound, Lucky
FNGs: Nope
Warm Up:
Circle Up for the following
Side Straddle Hop
Fazio Arm Circles
Good Morning
The Workout:
The first Flow:
The first flow is supposed to be done with two kettlebells but we only have one each so we modified it.
4 Merkins
3 Each Arm Bent over Row
2 Squats
1 Each Shoulder Press
We did the flow 4 times
Recover on the Midget love Handles
The Second Flow:
Right Arm Row
Right Arm Kneeling Clean
Right Arm Press
Stand Up
Rack and switch Arm
We did 5 Reps each arm.
2 Rounds with Midget Love Handles and Around the world in between
The Third Flow:
Start in a squat
Bicep Curl
Stand Up
Bell over head
Tricep Press
Squat
We did 10 Reps of the following
We then took the bells for a walk around the loop. With the bell press overhead. We switched arms half way.
Circled up at the far end of the parking lot.
5 One Arm Kettlebell Swings Right Arm
5 One Arm Kettlebell Swings Left Arm
10 Two Arm Kettlebell Swings
Walk back with the bell press overhead. Switch half way
We then repeated The third flow, Second flow and first flow
Mary:
Three rounds of the following
Little Baby Turkish Get Ups
Homer to Marge with bell on pelvis
Homer to Marge with bell over head
Low Slow Flutters with bell over head
LBCs
Announcements:
Fitness Test at Paradise City
Crab legs is doing a fantastic thing where he is going to a ball game at each MLB park. He will be interviewing other folks with ALS to get their stories out there.
T-Claps (Recognition):
Skidmark, Pikachu and 187 did 5 ECs and 5 Posts with their own breath takers.
Prayer:
Crab legs and his travels
All unspoken
Pax and their Parents going through tough times
Getting Pax Healthy
