Swingers

by | Jun 27, 2019 | Backblasts | 0 comments

Event Date

Jun 27, 2019

AO

Q

PAX

, , ,

5 pax showed up within 5 minutes of start-time for YHC's first kettlebell Q. Insert cherry popping joke here. We moseyed around the lot, threw in some butt kickers and high knees. Circled up, disclaimer given, go time.

Warm-O-Rama

  • SSH x 15 IC
  • IST x 15 IC
  • TS x 15 IC
  • Windmill x 10 IC

Thang

AMRAP Circuit

1 Pax Farmer carry with two 25lb dumbells to light post while other pax perform exercise at circuit AMRAP. When pax returns with dumbells, jump to the next circuit. Repeato until everyone has done each station.

  1. Goblet squat
  2. Hand-to-hand 10lb KB swings
  3. KB Bent over row
  4. KB Skull crusher
  5. KB Curl
  6. KB Chest Press

Since we had more stations than pax, the last couple stations were AMRAP until Q called it.

Mosey to pull-up forest

  • Overhand Pull-up x 10 OYO
  • Underhand Pull-up x 10 OYO
  • Commando Ups x 10 OYO

Sprint to light post, mosey back to KBs.

  • KB Swing x 20 OYO, Merkin x 10 OYO. Repeato x 5, dropping 1 merkin each repeato. Total of 100 KB swings and 45 Merkins.

Mosey to pull-up forest

  • Overhand Pull-up x 10 OYO
  • Underhand Pull-up x 10 OYO
  • Commando ups x 10 OYO

Dragon Walk – Merkin position, crawl forward with left hand and bring right knee to right elbow, go down, come up, crawl forward with right hand and bring left knee to left elbow, go down, come up. Repeato until Q gives the word.

Mosey back to front of church, sprint to KBs.

 

Grabbed our KBs and got settled on the concrete for some:

Mary

  • Chest Press w/ Flutter x 20 IC
  • LBC x 20 IC
  • KB Twist x 10 IC
  • Pretzel Crunch x 10 IC (each leg)
  • Dying Cockroach x 15 IC
  • J – Lo x 10 IC

 

Moleskine

  • Lots of mumble Qbert-chatter this morning. Some highlights:
    • Qbert will be joining FiA in a few weeks after a successful surgery. 
    • Deep down, Qbert is a softie and didn't want Q to run alone too far ahead of the other pax.
    • Qbert believes he should get keys to the church or at least be listed as the MQ on any church pamphlets.
    • We learned fun facts about carpal tunnel.
  • ?Nothing quite kills mumblechatter like KB swings. Try it on your friends and family!
  • Apparently, YHC doesn't have the moves like J-Lo. I guess I need to take some pointers from Amen.

 

Dragon Slayer needs Qs for July while Qbert recovers from his surgery and blossoms into Qberta. Thank you for the opportunity to lead. Until next time – CB

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