March 24th, 2018 By Project

YHC dropped the ball and missed his birthday beatdown (Was all the way back in February).  I tried to blame it on the Q’s filling up so quickly, but was graciously reminded by our Master Q Heatstroke, accountability, and so the sole responsibility is on me.  Sorry gentlemen.  Today was a makeup at any rate.  43 it is!  For this KB beatdown, I wanted to try and be a little more mobile.  So, with only 3 PAX, after a proper disclaimer, this is how it went down:

Warmarama

SSH IC x 43

Mosey around the HT parking lot

Merkins IC x 20 (PAX were instructed to focus on proper form)

Imperial Storm Troopers IC x 10

 

The Thing

Walk with KB overhead to HT wall

People’s chair, KB overhead presses, IC x 20

 

KB overhead, walk to corner 1

Corner 1

On your 6, 10/1 ladder – Chest press – overhead raises

 

KB overhead, walk to corner 2

Corner 2

Ladder 10/1 – right lunge, left lunge

 

KB overhead, walk to corner 3

Corner 3

Ladder 10/1 – bicep curls, tricep extensions

 

KB overhead, walk to corner 4

Corner 4

Ladder 10/1 – calf raises – forearm curls

 

Walk with KB overhead to HT wall

People’s chair, KB front extensions – overhead presses, IC x 20

 

Mary

W’s with KB extensions IC x 20

LBC’s IC with KB x 43

 

CoT

• Prayers to the sick and healing
• YHC wants us to remember to be pushing ourselves during our beatdowns. The PAX should be complaining and uncomfortable during the beatdowns, not just going through the motions.  We should be pushing each other to the edge during each beatdown.  That is what makes us better, stronger, faster.  Remember, when you Q, we aren’t here for easy.  Push the PAX and hold each other accountable.

Kettlebells

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