August 14th, 2017 By Project

It was an early morning People’s Q by all accounts.  YHC arrived and observed everyone lingering in their vehicles as the rain continued to pour down.  But alas skin is waterproof, 0530 rolled around, and 5 PAX had began to emerge into the gloom.  No formal Q, so Sparknut took point with a cliff notes disclaimer and People’s Q warning and we were off.

Warmarama

SSH x 20 IC

Merkins x 10 IC

Windmill x 10 IC

 

Round the world Q we went (YHC will try his best to recall all the exercises) :

Sparknut

Curls x 20

Overhead Press x 20

Goblet Squat x 20

Repeato for three rounds

 

Whatley

Lawn Mower pulls x 20, each arm

Sumo squats x 20

KB swings, alternating arms x 20

Goblet squats x 20

KB swings x 20

Repeato for three rounds

 

Life Alert

Overhead Tricep Extensions x 20

Lunge walk to the curb

KB Overhead return to start

Repeato for three rounds

 

Project

KB Overhead to HT for the People’s chair

Overhead shoulder press x 20

KB overhead Quadraphilia to the start

Lawn mower pulls x 10, each arm

Lunge back to HT

Repeato for three rounds

 

Squiggy

Merkins x 10 IC

Mountain Climbers x 10 IC

Confusion of the PAX if this was a KB workout or more warmarama

Overhead Tricep extensions x 20

KB Overhead to the median

KB overhead Quadraphila back

One arm bicep curls on the knee x 10, each arm

Chest press x 20 IC

 

Mary

LBC’s with KB x 20 IC

Mason Twists with KB x 20 IC

LBC’s with KB overhead extension x 20 IC

W’s with KB chest extension IC

 

CoT:

Prayers for Whatley’s sister-in-law battling cancer.  Also to those in Charlottesville and for the leaders of both sides struggling with North Korea.

Phillipians 4:13

“I can do all things through Him who strengthens me.”  

Bell Buster

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