With steady attendance at the Monday and Wednesday Kennairieridge AO, YHC floated the idea of a Friday beatdown, which was mostly well received. To make it even better, Charmin suggested a no run, strength-focused beatdown, which was even better received. Well today was the day and the AO was launched!
On what’s considered cool and comfortable July morning in south Louisiana (75 degrees and 88% humidity), a PAX of three showed up to kick things off. Each PAX armed themselves with a kettlebell (or two) and slowseyed to the flag poles outside of JPAS.
The warmup consisted of arm circles, Abe Vigodas, Sampson Stretches, Imperial Walkers, Mountain Climbers, Peter Parkers, and Arm Circles.
The Thang:
Tabata 30 seconds AMRAP/30 seconds rest x2 with your KB of choice:
Goblet Squats
KB swings
Chest press right arm
Chest press left arm
Bent over rows right
Bent over rows left
Pulse lunge right
Pulse lunge left
Pull throughs
Curls
Triceps extensions
Shoulder presses
Two handed chest presses
5 minutes for cool down/stretches
Slowsey back to the trucks
COT: Prayers of gratitude and healing
NOTES:
1) Moving forward the flag for this AO will be planted at JPAS, so it’s recommended you park in the large open lot directly across from JPAS.
2)No condors were injured at this AO!
