It was a thick, hot morning at The Yard! 11 PAX showed up to bring the week of celebration to a fun and sweaty close!
15 Jumping Jacks IC
15 Windmills IC
15 TTT IC
15 Arm Circles, Forward and Back
Stretch – Overhead and downward
Line Up for Kettlebell Single Arm Swings (Right Arm) to the Right and then Back. 20 both directions)
Line Up for Kettlebell Single Arm Swings (Left Arm) to the Right and then Back. (20 both directions)
Run around the island, Repeat for another round.
Head back under shelter and find a spot at the bench.
Arm Rows – 15 each side
10 push ups on bench
Split Squat (one foot balancing on bench, and squat with KB) – 15
Then switch side and do another 15
15 tricep dips on bench
Repeat for a second round.
Go back to mat and get water
Goblet squat with overhead raise – 15
Deadlifts 15 on each side
Pulse Sumo Squat with Upright Row – 15
Deadlifts – 15 on each side
Side Lunge Figure 8’s
Big Girl Sit Ups with KB – 25 – Go In Circle
Russian Twists – 25 – Go In Circle
Glute Bridges with KB – 25 – Go In Circle
Plank and Child’s Pose to Finish
The Surf, Sand, and Son
Prayers for all those unspoken prayer requests as well as Paper Jam’s Grandfather. May it be well with his soul.