Cowabunga Kettlebell!

Cowabunga Kettlebell! 3/3/22 AO: Riverside Q: Red Card PAX: Sunny, Voyager, Hurricane, Coleman, BA, Cash Money, Treasure, Barkley, Nuke, Passport, Slainte, Luna, Avalanche, Clips, Buckeye, Red Card, FNG–Quartz.

Warm Up: Arm Circles Butt kicks High Knees Halos with KB or weight KB/Weight around body CW/CCW Mosey to front of senior center parking spaces.

The Thang: Each exercise is timed for 30 seconds. There are 4 exercises in each round. After each round, the PAX run a lap and as the rounds go up, so do the laps i.e. round 2, 2 laps, round 3, 3 laps etc. “lap” is down the sidewalk and around the flag at the front of the senior center. The goal is to do each round 2-3x

Round 1: Double arm kb swings Double arm kb swings with a step touch L/R Single arm swings Squat to high pull Run a 1 lap

Round 2: Squat Figure 8 RDL R/L Squat with shoulder press Goblet Squats Run 2 laps

Round 3: Plank with alternate row Shoulder to Shoulder Russian Twist Plyo Pushups R/L Run 3 laps

Round 4: Squat with tricep extension Hip to Hip Lunge pass through Chops R/L (hips to opp shoulder) Run 4 laps

COT: Your anger? It’s telling you where you feel powerless. Your anxiety? It’s telling you that something in your life is off-balance. Your fear? It’s telling you what you care about. Your apathy? It’s telling you where you’re overextended and burnt out. Your feelings AREN’T random, they are messengers. And if you want to get anywhere, you need to be able to let them speak to you and tell you what you really need.