October 21st, 2019 By beef

Warm weather this morning, 52 according to iWeather. No Q signed up for kettle bell, which means its a people’s Q. Hot Pack calls 0530, gives short dislaimer, Heatstroke pulls in, off we go. Two laps around the CB lot, waiting for Heatstroke to plant the shovel flag, and Circle up for the following:

Warm-o-rama (according to my best memory)

Lunge walk-down the front of the CB garage

One leg balance/Hot Pack exercise-back the other way toward the dumpster

SSHx16 IC (some confusion about the IC)

Tempo merkinx10 IC

Tempo squat ( I think) x10 IC

I might be forgetting something, but we need to get to the festivities of the day.

The Thang

Heatstroke said he’s been reading into a workout which is a series of certain exercises done for a short period of time, but with maximum strength and form. It should be a workout where you challenge yourself with regards to weight, but to maintain proper form. Since this is a kettle bell workout, we unloaded the heavy weight kettle bells from the play box, and circled up in front of CB. HS suggested at least 30 lb KB, if not more, be used. Much switching of different weight KBs ensued until everyone was at least somewhat satisfied with their bell. Then the thang was finally ready to be tackled.

Each exercise was accomplished in its respective minute, with the rest of the minute used for. . .standing around.

10 KB swings-5 if heavier bell was used. Single-handed preferrably, but 2-handed for heavier bell. Great work by Heatstroke, Hot Pack and Chachi who tackled. . .or swung. . .the red, green and orange bells.

10 snatches-5 if heavier bell was used.

10 shoulder presses-5 if heavier bell.

Repeato x3

Return the toys to the play box and circle back up for Mary:

The Mary-YHC took the encouragement from Heatstroke to Q the Mary, and that he did.

Mary:

Mason Twist w/bell x15 IC

LBC w/bell x 20 IC

Dying Cockroach w/o bell x25 IC

The W w/o bell x30 IC

Time called

Namerama/COT

Anouncements:

Field day at Kannon not this weekend but the next, I believe. Correct me if I’m wrong Heatstroke! RS putting together a team to go compete, or to help run the event.

Great work by all today, especially Heastroke and Hot Pack who did shoulder presses with the red, green or orange bells. That may result in some sore shoulders later, but after-all, what doesn’t kill you makes you stronger. Well Done! I finally got my taste of Qing, after 1 1/2 years of posting. Might mean that a Beatdown Q is in the near future, we’ll see!

I believe Heatstroke was going to post the BB, but when I found myself with some unused time on my hands, I decided I would go ahead and try posting it!  Hope I didn’t ruin your day Heatstroke!?!

Great work everyone!

‘Til next time

Beef

 

 

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