Six brave Pax woke up to this hot, humid summer day in mid July to challenge themselves with heavy bells. Douille noticed the average age for the day……. 59.5 years old….. rounding it up to “Respect” status….. only being pulled down by a youngster named King Kong at 45.
No one was late to the workout since Willie was out of town. We started off with the following warm-up exercises:
Self Love x 10 IC, Windmills x 10 IC, Arm Circles x 10 IC, Hill Billies x 10 IC, Imperial Walkers x 10 IC, SSHs x 20 IC, Halo x 10 both directions, Around the World x 10 both directions.
The Thang 1
Rows x 12 (both sides) in slow cadence
Goblet Squats x 12 in slow cadence
Leg Raises x 12 in slow cadence with the bell
Self Love x 10 IC followed by 20 SSHs IC.
Curls x 12 in slow cadence
Goblet Alternate Lunges x 12 in slow cadence
American Hammers with the Bell x 12 in cadence
Self Love x 10 IC followed by 20 SSHs IC.
Overhead Presses x 12 in slow cadence
Goblet Jump Squats x 12 in slow cadence
LBC’s with the Bell x 12 in slow cadence
Self Love x 10 IC followed by 20 SSHs IC.
Curls x 12 in slow cadence
Alternate Step Ups x 12 in cadence
American Hammers with the Bell on the ledge x 12 in cadence
Self Love x 10 IC followed by 20 SSHs IC.
The Thang 2
Dora 1, 2, 3
Exercises were 100 Kettle Bell Swings, 200 Kettle Bell Taps, 300 Flutterkicks with the Bell.
While one Pax was doing the reps, the other Pax was walking with the Bell (dealers’ choice) to the parking lot and back.
The Thang 3
We finished the day with wall-sits with the bell. While in squat position, we held the bell overhead and forward arm extension position for one minute.
COT
Blessed and grateful. Praying for safe travels as many Pax are traveling next few weeks to round up summer vacation. Praying for Gabby’s trip – “Walmart at the Sea” Cruise.
PAX tried a new breakfast spot – Slim Goodies. Gabby joined us after Rene.
