After flying by to pick up some stragglers from the back of GCC, we did a nice warm up mosey to the light post by the pull-up bars.
WARM-O-RAMA:
SSH 15x IC
Toy Soldier 15x IC
IST 15x IC
7 BAM BAMS
Stay in it and stretch calves
Fire hydrants 10x each leg
ALREADY SWEATING!
Mosey to light pole near entrance
THE THANG:
Bunny Hop from light pole at entrance to light pole at pullups bars
20 chin-ups
20 burpees
Mosey back down to start
Lunge walk halfway from light pole at entrance to light pole at pullups bars. Bear crawl second half
15 chin-ups
15 burpees
Long run back behind GCC to kettlebells
Partner Up
Partner 1 continuous Figure 8 with kettlebell
Partner 2 suicide between two islands in adjacent parking lot, touching every line
Flapjack
then
Partner 1 KB swing
Partner 2 run to end of parking lot and back
Continue to flapjack until each team of partners reached 200 KB swings
MARY:
10 KB merkins, switching hands on KB
KB lawn mower pull 25x each arm
Mason Twist w/ kettlebell 15x IC
Low flutter 15x IC
J-Lo 15x IC
Superman for 1 minute
MOLESKINE:
– Thanks for the opportunity to Q BamBam. And thanks for sticking with me on my first KB Q guys
– The MacAuley Clown Car is now beginning to rival Birkdale. Aye! Caramba. What does Wynfield (and the Wilderness folk) have to say about that?? We may need to put together a friendly competition with teams from each neighborhood. YHC is willing to host at The Mighty Oak…
– Nice to see some of the newer guys coming on strong. You guys are ready for Q school and we need you to Q! Do your best to make it to Arnie's Army next Monday and get your name on the calendar. You are never fully "ready" to Q, you just need to start. The more you do it, the easier it gets. We are all here to support you and Qing is a great way to grow
-Swing State