Veteran’s Day Kettle Bells
Joined PAX from Mutiny for Veteran’s Day moment of silence; Pledge of Allegiance to the Flag
FNGs: None
Warm Up: Long jog around gym/swimming pool complex at a decent clip. YHC lead warm up with the following exercises (11c): Good mornings, Daisy Pickers, Don Quixotes, Imperial Walkers, Side straddle Hops
The Workout: Split from Mutiny PAX, headed to picnic tables with kettle bells. In honor of the Air Force, Marines, Navy and Army, each exercise was completed four times with 11 reps. (No offense Coast Guardsmen). Started on our 6 on top of the picnic table. PAX completed tricep arm extensions and chest presses. PAX moved to the front of the picnic table with bell and completed one arm rows while leaning over and holding on to the table. Added kb squats, toe taps, planks with reaches to the kb in cadence. Mosey to the wall for 4×11 counts of BTTW and People’s chair. Back to picnic area and picked up kb in each hand, farmer’s carry up and down each picnic table alternating legs. R & R while non-walking PAX held squat hold. Next kb exercise was waiter’s carry with one kb with each PAX walking around the tables twice. Swings and Figure 8s until we had PAX from Mutiny join us. Gathered up for Mary.
Mary: FedEx started us off with core exercises. Each PAX called an exercise. Number of reps varied from 10-25 depending on exercise. Exercises included burpees (Cupid called himself out for being tardy), American hammers, LSF, pickle pounders, monkey humpers, box cutters, H2M, merkins (slow count with Doc leading the way), more exercises I simply forgot due to pain as I experienced some tightness in my lower back; luckily YHC was last one so I called Have a Nice Day.
Announcements: Frosty CSAUP, Holiday Party. Please volunteer at HSHM if you are not running it!
T-Claps (Recognition): All veterans.
Prayer: Unspoken, veterans, first responders, family….thank you Norm for taking us out!
An honor to lead you men especially on this day. – Dauber