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No Q? = VQ!

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July 1st, 2016 By Sugar

No Q for Kettle Bell work out #2. At the last minute former Gym Rat, Milkbone, stepped up for his VQ to lead us through some Bell Busting pain! It went something like this:

Warmarama
Side straddle hope(15)
Cotton pickers(15)
Stretch hamstring
Arm circles
Shoulder stretch

The thang:
Mosey around parking lot with bell(holding bell at a 90 part of the way)
Welcome sparknut!!
Back
Wing stretchers-partner up one on all fours as a bench. Partner two on his back facing up holding bell. Let bell down over head and lift back up. 20 reps 4 sets each.
Bent over rows I.c. 20 reps 4 sets
10 sec recover
Another run around lot opposite way(no bell except sparknut for his make up).kudos for that.
Shoulders
2 hand on bell squat till bell touches ground then up and 3 bell lifts up to face is one rep. Yhc messed that first one up. Ops. 15 reps 4 sets IC.
ONE arm front lateral raises. 10 reps 4 sets IC
2 hand military press over head. 15 reps 3 sets
No time for another run. Dang
Mosey to wall for curls against wall 10 reps each arm 3 sets
Tricep kickbacks. 10 reps each arm 3 sets.

Mary
Pretzel crunch holding bell straight up. 15 reps each side.
Lbs with a flutter kick with bell on chest. 15 reps
The W with bell 15 reps
Thanks Shnitzel Russian twist with bell. 15 reps

Prayer
Thankful for god leading us all together. We are being judged by the world if we know it or not so follow our rolemodel. Jesus Christ. So we can lead by example.
Thank you fellows

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12 Comments on “No Q? = VQ!”

  1. Sugar July 1, 2016 at 11:42 am

    Nicely done,@Milkbone! Tclaps for stepping up to to lead and knock out your VQ at the same time!

    Chachi – Nice to see you again. Look forward to you showing us some of your tricks!! (and stretches)

    I think this will end up being a cool little workout!! Really happy that this addition was suggested!

  2. Grinder July 1, 2016 at 1:12 pm

    Way to step up to the plate @Milkbone!

  3. Schnitzel July 1, 2016 at 1:37 pm

    @Milkbone brung it, well done.
    @Whatley – good partnering with you. If I ever need a bench around the house…

  4. Sparknut July 1, 2016 at 2:04 pm

    @Milkbone – very nicely done! I’m going to feel that one – I should say I’ll continue to feel that one! Great beat down.

    @Sugar – I’m also really enjoying the new addition to the RS. I needed some metal in my life! I hope to see more pax coming out to see what they’re missing.

  5. milkbone July 1, 2016 at 4:04 pm

    Thank you fellows. My first time ever working out with a kettlebell. Weight is weight I guess. Had a ball or bell I should say.
    @sparknut I didn’t even know I was doing those spidey merkins wrong yesterday. Lol. That explains MC’s mumble chatter about showing off. My bad.
    T claps to the crew for helping me with my log in. Im tech challenged. Be patient with me.

  6. Whatley July 1, 2016 at 4:34 pm

    Great job brother! Way to step up! Can’t wait for you to lead back at Odell.

    1. milkbone July 1, 2016 at 4:41 pm

      Why are you calling me out again? Hahaha.

      1. Sugar July 1, 2016 at 4:43 pm

        Milkbone, I think you’re being paranoid! http://www.signupgenius.com/go/20f0d4fa9ae2baafa7-master

        1. milkbone July 1, 2016 at 4:59 pm

          That was good…lol

  7. Whatley July 1, 2016 at 4:45 pm

    @milkbone more Q’s we got less we have to do it! Lol

  8. Marie Calendar July 1, 2016 at 5:02 pm

    Have a great Independence Day and enjoy the long weekend, brothers.

    God Bless the United States of America.

    Will miss next Tuesday but hopefully back by the RS Cruise on Wed…

  9. Whatley July 1, 2016 at 5:03 pm

    Well played Sugar well played!

    http://www.signupgenius.com/go/20f0d4fa9ae2baafa7-master

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