For Whom the (kettle)Bell Tolls

DATE: 2022-12-13
AO: Delphi
Q: I-Beam
PAX: Doodles, Obadiah, Nano, Bluegrass, Dunder, Hoolihan, Hightower, Norwood, Peanuts FNGs: None
COUNT: 10
WARMUP: SSHs, cherry pickers, WMHs, Michael Phelps, slow count squats and merkins

THE THANG:
Round 1
● Kettlebell Swings x 10
● Overhead press x 10
● Swings x 15
● Goblet squats x 10
● Swings x 25
● Curls x 10
● Swings x 50

4×4: Burpee to plank position, 4 merkins, 4 mountain climbers IC, 4 plank jacks IC, Burpee to standing position X 4

Round 2
● Swings x 25
● Overhead press x 10
● Swings x 25
● Goblet squats x 10
● Swings x 25
● Curls x 10
● Swings x 25

4×4

Round 3
4 sets of swings X 25

4×4

Round 4
● Swings x 20
● Overhead press x 10
● Swings x 20
● Goblet squats x 10
● Swings x 20
● Curls x 10
● Swings x 20
● Merkins x 10
● Swings x 20

MARY: big boy sit-ups and stretching
ANNOUNCEMENTS: wreaths across America in Arlington national cemetery this weekend COT: check in on your friends and acquaintances this time of year

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