Bells and Whistles 5/29/2019
QIC: Rust Bucket
Date: 05/29/2019
PAX: Rust Bucket (QIC), Manscape (WD), Frostbite (WB), BAM, Cobra, TPS, The Singing Cowboy, Wobegon, Starfish, Interference, Winklevoss, Lemming, TSA
The PAX were gathered at the gate at the top of the hill waiting for the gatekeeper to unlock it for us, but it didn’t happen. No problem, the PAX grabbed their kettle bells and hoofed it to the parking lot just in time for a 5:30 start. It went something like this.
Warm up:
The usual fare of SSH, Abe Vigodas, Merkins, and a short mosey to get the blood flowing.
The Workout:
The Q decided to take advantage of SmartPhone technology and set the timer for 1 minute for each of the exercises listed below. The focus was to be on the range of motion associated with each exercise and correct execution of it. Number of repetitions was not important. After 1 minute, the PAX were to run either 30 or 60 meters and either with or without their kettle bells as shown below. Pretty simple concept, right?
- Overhead Press – With your kettle bell, run 30 meters and return
- American Hammer – Without kettle bell, run 60 meters and return.
- Calf Raises – With your kettle bell, run 30 meters and return
- Upright Rows – Without kettle bell, run 60 meters and return.
- LBCs – With your kettle bell, run 30 meters and return
- Goblet Squats – Without kettle bell, run 60 meters and return.
- Skull Crushers – With your kettle bell, run 30 meters and return
- WWII Sit Ups – Without kettle bell, run 60 meters and return.
- Lunges – With your kettle bell, run 30 meters and return
- Curls – Without kettle bell, run 60 meters and return.
- Kettle Bell Swings – With your kettle bell, run 30 meters and return
- Figure 8 – Without kettle bell, run 60 meters and return.
- Front Raises – With your kettle bell, run 30 meters and return
- Bent Over Rows – Without kettle bell, run 60 meters and return.
Just enough time for Mary:
- Low Flutter – x 15 IC
- Penguin Crunch – x 15 IC
Fin.
NMM:
- Thanks, Starfish for providing the music. Most of the PAX seemed to both recognize it and enjoy it.
- A fair amount of MC but YHC was concentrating on making sure the timer was started and stopped at the right time so not too much of it was processed by me.
- A solid workout by all and YHC is thankful for the effort you all put in.
COT:
YHC took us out for both spoken and unspoken prayers.
As always, an honor to lead a fine group of men. Thanks for the keys, Singing Cowboy.
Rust Bucket.
