Eddie in Charge at Bells & Whistles
QIC: Spamalot
Date: 07/22/20
PAX: Singing Cowboy, TPS, Harden, Airbag, Winklevoss, Interference, Bluto, Katniss (WB) , Lemming, Rooney, BMOC, Starfish, Manscape (WD), Data,
Having expanded the list of AOs that YHC posts to is tough. Normally a regular at Mayhem, last week YHC made the trek to B&W. Manscape reminded the pax how great a KB workout can be.
When Singing Cowboy mentioned that he needed Qs, a seed was planted. Then, last week, Singing Cowboy was gracious enough to help YHC with a light fixture. What better way to repay his kindness than by Qing. Thus, it was done.
Over the past few months (years, decades??) of the current safer at home time, YHC has been supplementing my F3 workouts by working with a personal trainer. Many of the aspects of today’s beatdown are attributable to my PT.
This being B&W, music was a necessity. Recently, YHC was reminded how much I like Iron Maiden. Thus a nice selection of tunes was put together.
Today’s format was simple….Tabata. 45 seconds on, 15 seconds rest. 45 exercises, broken into 3 “groups”: KB exercises, core exercises, cardio exercises.
YHC estimated that I would burn 550-660 calories. Let’s see how it went:
Curls (KB)
LBCs
SSH
OHP (KB)
Freddie Mercs
Running with Scissors
R arm bent over row (KB)
Low Flutter
Fast Feet
L arm bent over row (KB)
Low Dolly
High Knees
Dead lift (KB)
Penguin Crunch
Butt Kickers
Goblet Squat (KB)
H2H
Apollo Ono
Halo (KB)
Mutton Crunch R
Plank Jacks
Upright Row (KB)
Mutton Crunch L
Mountain Climbers
Skull Crushers (KB)
WWII situps
IST
KB Swings (KB)
Rosalitas
Spamalots R
R arm chest press (KB)
Big O
Spamalots L
L arm chest press (KB)
Peter Parkers
Jump Squats
Sumo Squats (KB)
Parker Peters
Jump Rope
R leg lunge (KB)
Plank
Seal Jacks
L leg lunge (KB)
American Hammer
Mt. Everest
Done.
NMM
As noted by the Pax, no warm up. Plenty of time to warm up during the beatdown.
Not all Pax correctly identified the great Iron Maiden….kids these days….sheesh
BMOC pointed out that YHC may have left my car on. Not sure how it works.
Katniss seemed disappointed that there was no running. About a quarter mile traveled, per my watch.
Another WeFoCo pax – Harden was present! Thanks!!
Airbag was back as well! Time to Q.
Prediction was 100 spot on. 573 calories burned. Smokin’
Announcements – none
Prayer requests – Friend of Starfish just passed away at the age of 50.
YHC took us out, giving thanks for the day and the opportunity.
Thanks Cowboy! Will do it again, real soon.
OH, here is the playlist:
Fear of the Dark
The Wicker Man
The Trooper
Can I Play with Madness
Wrathchild
Run to the Hills
The Clairvoyant
Aces High
Wasted Years
The Number of the Beast
-Spamalot
#wearamask
#spamtan
