February 3rd, 2023 By Bill Shep

DATE: 02/03/23
PAX: Bonvoy, SS Minnow, Wexler, Gamma, Solocup, TarTar, Bearclaw, Kojak
Q: Hacksaw

9 total HIM’s knocked it out for a Kettlebell Squared Circle that had the PAX talking!

Warm-Up
14-SSH
14-Windmill
14-Squat
7-Calf Raises

The Thang
Round 1
Tabata- 45 sec on, 15 off
Clean/Press
Snatch
Overhead Press
Tricep Ext
Halo
Static Hold Overhead
Shoulder to Shoulder
Swings

Round 2
Deadlift
Bent over Rows
Figure 8
Slingshots
Deadlift/Curls
Bent over Rows/Curls
Figure 8/Curls
Swings

Round 3
Stepups
Lunge-any style
Calf Raises
Squats-any style
High Knees
Swings

Round 4
Getups
WWII
Chest Press
Hammers
Pullovers
Swings

Mary
10-Pretzel Crunch
10-Squirm

Name and count a rama, COT

Announcements
• Gremlin tomorrow, still need a Q for Saturday
• FOTI Feb 11
• BBBS Bowling in March
• Harrisburg 5K on April 29

Moleskin
• Plenty of hard work today, along with plenty of chatter. Request was out for music, YHC had his speaker but did not break it out, worried about the Tabata timer working, I think it will work!
• Several PAX had interesting comments about the YHC choice of Tabata exercise and some redundancy? Kojak said “Sign Up, Genius” and you can craft your own, although he had some snarky comments also! Laughter abounded along with doing the work.
• Will take some of the comments and use in later Kettlebell Q’s, possibly Feb 10
• Excellent times at coffeeteria, glad to see Oz and Talladega join the insanity!

Unspoken and spoken prayers, stay safe, watch out for one another, and reach out to brothers who have not seen in a while.

Proud and honored to always lead!

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