Running with kettlebells and no music at B&W

Running with kettlebells and no music at B&W

QIC: Rust Bucket

Date: 8/9/2017

PAX: Interference, Poncho, Bluto, Cobra, Boomerang, Toe Tag, Wiki, Rust Bucket

8 strong PAX visited the friendly confines of Reagan High for another installment of Bells & Whistles.

Warm-o-Rama:  SSH, IST, The Whirly, Sun Gods Forward & Reverse, Mosey to other end of the parking lot and back.

 The Thang:

The PAX lined up facing the length of the parking lot with the idea being for them to perform an exercise and then run either 50 meters with their kettlebells and back or 100 meters without their kettlebells and back then perform the next exercise. Each exercise was about 1 minute in length with the Q calling out when 10 seconds remained for each exercise.

Exercises:

• Overhead Press –  Run 50 meters and back with kettle bell
• Curls –  Run 100 meters and back without kettle bell.
• American Hammer –  Run 50 meters and back with kettle bell
• Goblet Squats –  Run 100 meters and back without kettle bell.
• Skull Crushers –  Run 50 meters and back with kettle bell
• Reverse Curls –  Run 100 meters and back without kettle bell.
• Bent Over Rows –  Run 50 meters and back with kettle bell
• Calf Raises –  Run 100 meters and back without kettle bell.
• LBCs –  Run 50 meters and back with kettle bell
• Kettle Bell Swings –  Run 100 meters and back without kettle bell.
• Side Raises –  Run 50 meters and back with kettle bell
• WWII Sit Ups –  Run 100 meters and back without kettle bell.
• Overhead Press –  Run 50 meters and back with kettle bell
• Curls –  Run 100 meters and back without kettle bell.

NMM:

• The Q arrived early to the AO and discovered Bluto and Toe Tag were already there and putting in a few Extra Credit miles. Cobra also arrived early for his customary pre-workout run of a couple miles with his dog Winston.
• There was no music at this morning’s workout. YHC asked if anyone knew any Elvis tunes but no one seemed inclined to start singing. This environment made for the opportunity for lots of mumble chatter… most of which YHC ignored.
• There was some discussion as to the accuracy of the Q’s watch at the 10 second remaining mark. The Q assured the PAX that the watch kept impeccable time and it should not be brought into question. The PAX responded by saying it was not the timepiece that was in question but rather the Q’s ability to correctly read it… Ok, you got me there.
• It was stated by the Q that there would be no extra charge for the additional reps of some exercises caused by the Q’s inability to count 10 seconds.
• Interference was really moving on the 100 meter down and back runs and leaving the rest of the PAX in the proverbial dust. The Q decided to try motivating the rest of the PAX to keep up with him by offering bonus points to any PAX that could beat Interference back to the line. Poncho stepped up to the challenge and the sprint to the line was on! The official judge, Cobra, concluded that it was a dead heat and, therefore, Poncho and Interference were each awarded 5 bonus points for their efforts.
• All remaining PAX were awarded 10 bonus points each for their encouragement and support of Poncho and Interference.
• All in all, there was lots of lifting and core work and just over 2 miles of running.

Announcements:

• Shmedfest is coming up on Aug. 26^th. Poncho, being relatively new, did not know what Shmedfest was so we filled him in.
• Poncho will have his VQ at Bells and Whistles next week

Feel free to add comments for anything YHC might have left out.

COT:

YHC took us out with a prayer for those struggling with addiction, for unspoken prayers, and for sincere thanks for the support of our F3 Brothers.

Rust Bucket