Backblast! Kettlebell Ladder

AO: Steel Sanctuary
Q: Gilmore (Jim T)
PAX: Spit Valve (Geoff), Flush (Clay Campbell), Rosco P (Rich O’Donnell), Turnover (Brandon Carter), Uggs (Brandon Bitner), Matt (Squirmy), Gilmore (Jim T)
FNGs: None
Count: 7

WARMUP: After the standard warm-up of good mornings, imperial walkers, hillbillies, willie mays hays, and a mosey, we headed to do the thang.

THE THANG: An ascending/descending ladder was the workout of the day in the parking lot.
One corner was 5 bicep curls, followed by a kettlebell carry at chest level to the next corner. At the 2nd corner was 5 kettlebell swings with a kettlebell lunge walk to the next corner. The 3rd corner was 5 WWIIIs and the travel was a rifle carry to the next corner. The 4th and final corner was tricep extensions and the travel back to the start was either KB lunges or around the worlds. We repeated with 10, 15, 20, 15, 10 and 5 reps.

COT: With no time for Mary, we went into announcements, which included Deacon Pre-run, Labor Day workout starting at 7A at Quarantine, 12P Football kickoff at the house of the Waffle. Deacon – Sep 21 – sign-up. Prayers for Prius and his family, Squirmy’s MIL, and Turnover’s friend.

Thank you for allowing me to lead gentlemen and for supporting this new site!!

#ISI