Note: Pax name not listed: Roundup – Scotty Ginn

Workout Focus:  

Math Class:

Kettlebells + Dumbbells = GUNS

AO: Knight School   ( 1 Hour )

• 5:30 NJ   LEO 
• NOT PROFESSIONAL
• Listen to Body & Modify
• First-timers?

Warmup: 

1. Brisk Walk counterclockwise to the first turn of the outer loop of the college, where we planked 1 minute.

2. Light Jog to second turn and planked 1 minute.

3. Jogged to the third turn and planked 3 minutes.

4. Jogged to the stop sign, regrouped, and all PAX raced to the next stop sign.

5. Walked to the fourth turn, then into a light jog back by the flag to have math class.

The Thang:

PAX will have Kettlebell exercises Except One HIM who will have Dumbbell

Switch During Break & use Same Timing for each exercise. Also, each Pax takes a turn calling-out the kettlebell exercises for a full round.

Kettlebell Exercises:

– 20 sec Work / 10 sec Break

– Complete All Exercises, One Minute Break, then Repeat (40 min)

Kettlebells

1. CURLS

2. Oblique Plank: Rows Lt/Rt

3. Calf Raises (Pause on Up)

4. CURLS

5. Kettle Bell Swings

6. Oblique Plank: Clean

& Press Lt/Rt

7. Shoulder Press Lt/Rt

8. CURLS

9. V – Ups

10. Oblique Plank Rows Lt/Rt

11. Goblin Squats w/ Shoulder Press

12. CURLS

13. Flutter Kicks

14. Man-Makers

15. Clean & Press Lt/Rt

* Dumbbell Exercises:

HIMS Switch During Break & use Same Timing as Kettlebells

1. Straight Curl
2. Triceps Extension – Overhead Two-Handed Press
3. Triceps Extension – Overhead Hammer
4. Combo: Hammer ½,

then Twist to Straight Curl

5. Triceps Extension – Overhead Hammer
6. Shoulder Press
7. Bent Over Rows
8. Straight Curl
9. Triceps Extension – Overhead Two-Handed Press
10. Triceps Extension – Overhead Hammer
11. Combo: Hammer ½,

then Twist to Straight Curl

12. Triceps Extension – Overhead Hammer
13. Shoulder Lateral Extension
14. Lateral Trap Extensions
15. Squat Press:

Clean Position to Shoulder Press

 

• 6:30 COT
• Count & Name Aroma
• Prayer:

Request: Scrappy’s Aunt & Cousin

Praise: Fire Ant getting better/more active

• Announcements: 1 year anniversary F3 Kinston
• Pic