12 Men met in the fog at GCC for The Spartacus, I brought out the clipboard to make people think Bogey might show up to Q, but it was just for my Weinke, Pen and Bose Speaker. I was thinking we would start out back and Bam Bam thought we all had our Kettle Bells, I told Bunyan we would be out back… He had to go get one therefore Bam Bam made us run a lap around the church. Wait is he the Q today….? I saw this workout from Men's Health on Faceboook yesterday, here is how it was done.
Spartacus
10 Stations for 60 seconds per station (KB = Kettlebell)
1 – KB Goblet Squat
2 – Mountain Climber
3 – KB Swing
4 – Man Maker Merkin
5 – Jumping Lunges
6 – Lawnmower – 30 seconds per side
7 – Side Lunge with KB touch
8 – Plank with KB Row
9 – Lunge with KB Rotate
10 – Squat with KB Press
Run Lap around Church
Repeat all the above
Run Lap around Church
Mary – 4 minute burn as seen on Men's Health by Bam Bam
– 30 seconds of burpees, 30 seconds of plank walk
– repeat
– repeat
Moleskin
1 – Glad to see Denim back at The Blender
2 – Over Budget commented on my 80's music, Zuul requested 60's but…….
3 – Hollywood has the best Jump Lunge form!!
4 – Thanks Bam Bam for not giving me that green bell
5 – Baxter still likes sweaty bald heads and rodent traps
6 – Sensitivity Twins, anyone? anyone?
7 – Uncle Rico – strong as an Ox, Fresh out the Box
8 – We all hated Jump Lunges
9 – not too much mumblechatter today, Bunyan was talking a good bit, but couldn't hear with the music underneath me
10 – Springfield has agreed to Q next week, $10 dollars we do Halos