So with YHC on IR, I have been kind of bored. And I am so sick of Das Boot. So, although Dr. Snoopy said to wear it…he also did say to work out where you can…well I will take the out. I should have been traveling to Asheville for the Spartan Race…sadly another one missed. Need to take out my anger somehow. Saw that The Cauldron had a Q that was MIA and figured it was my opportunity to have an old fashioned KB beatdown with absolutely no running.
Pulled into the lot with just a couple minutes to "Spare", planted the Sweet Tooth Shovel Flag, said our pleasantries, explained the reason for the boot and it was go time.
Pledge Of Allegience
Warm O Rama
10 SSH IC (awkward)
10 Windmill IC
10 Toy Soldiers IC
10 Cotton Pickers IC
10 Seal Claps (demo? Confusion? Cadence?) hmmm I think I shoud have gone to Q School!
Arm Circles, forward and backwards.
Circle of Pain, also known as CoP
All exercises performed in cadence with the exception of KB swing, performed OYO.
Round 1
10 KB Swings
10 Curls
10 Shoulder Press
10 Russian Twist
10 Chest Press
10 Skull Crusher
10 Squats
10 Mericans
Round 2
15 KB Swings
15 Curls
15 Shoulder Press
15 Russian Twist
15 Chest Press
15 Skull Crusher
15 Squats
15 Mericans
Round 3
5 KB Swings
5 Curls
5Shoulder Press
5 Russian Twist
5 Chest Press
5 Skull Crusher
5 Squats
5 Mericans
Round 4
10 KB Swings
10 Curls
10 Shoulder Press
10 Russian Twist
10 Chest Press
10 Skull Crusher
10 Squats
10 Mericans
My Abs Rock Yours…at least if I had some that protruded my beer gut!
Pretzel Crunch x10 IC
WW2 x10
X's and O's 1 minute
Recover Recover
Sweaty Palm Moleskin.
It sucked to be out there but felt so good. Certainly needed that. Arms were JELLO!
Uncle Rico actually did break a sweat,even though he tossed around his brand new shiny 44lb bell with ease…Beast brother.
Lights, camera, Instragram action…our pathetic squat form made Spare's Instagram page…
Bailey, heard as Bailey Come, now officialy F3K9 named Tripper has an allergy…and reverse sneezes…scary and funny at the same time. And boy did he love himself some Roadie and Elmers!
And as Omega finely put it…you don't realize how much that sucks when you don't run laps in between. Agreed!
Announcements:
Operation Sweet Tooth Back To School Supply Drive. Locations at Earl Grey's, Puma and Assoc, Charlotte Metro Branches and both F3 Dads camps. Its for the children!
Spare needs Q's!
I took us out in prayer.
Live Life, Own Every Second and Never, Never Take Anything For Granted!
Best of luck to all our brothers across F3 Nation who are tackling Black Mountain this weekend. Big Aye Aroo!
Thanks for the opp to Q Spare!
-Olive