The Q who forgets his own exercises multiple times in the same set
All All MECA BackblastsNovember 7th, 2016
15 men gathered this morning to swing weights at Tradition and become better men for it. Somehow everyone knew I was the Q this morning, especially with me almost being late (one king too many is the fault this morning)
Disclaimer was given quickly as Major Pain shouted various things about who was in charge and we went off on a mosey. Still newly made Master Q Guinness now attempted to depart on his own run, but made it back to the men. “I know we’ve gotta pick up the six, never knew we would have to for the front” ~ Ribshack.
Mosey in front of church then circled up in the side parking lot for…
Warmup:
SSH x 15
IST x 15
Cotton Picker x 10
Squat Jacks x 10
Michael Phelps
Arm circles + walk/mosey back to the bells. I liked watching Guinness look like he was going to take off and fly like a bird here
Then grab the bells for a slight warm up of…
High Pull x 10
Curls x 10
Shoulder Press x 10 then carry to side parking lot with bells up
Line up on the middle line, Set 1:
Overspeed Kettlebell Swing x 10
Standing Russian Twist x 5 each side
Run to curb, back to next curb, bearcrawl to bell and do 5 KB merkins each side
Repeat for 5 min
Set 2:
Offset Squat Single Arm Press x 5 each
Curls x 10
Tricept Extenions x 10
Set 3:
Figure 8 and Hold x 10
Bobby Hurley x 10
Run to curbs lunge walk back to bell and do 5 lawnmower pulls each side
Repeato 5 min
Set 4:
Eccentric Goblet Squat, freeze at bottom and do 5 outhouse curls x5
Lat Pullovers x 10
Chest Press x 10
Set 5:
Clockstoppers x 10
Obliques x 10 each side
Run curbs, squat jump back to bell and do 5 mason twists. Trail Mix showed up in this set and was probably fairly confused about what we were doing
Repeato 5 min
Final set:
KB Swing x 20
High Pull x 10
Clean and Press x 10 each arm
Arnold Curls x 5 each arm
Mary:
LBC with bell x 20
Freddy Mercury x 15
Homer to Marge
Pretzel Stick x 12 each
Crunch Frog x 13
Moleskin:
Hope everyone’s feeling it. This plus last Saturday has me already feeling rough, and I only just got back. I’m sure the drive to work in our city’s awful traffic will be wonderful.
Who got the flag today? I don’t remember hearing anything about it, but I think Guinness was the one that brought it?
Thanks for praying us out Dutch, even though you felt a little rough.
Christmas Party December 3rd at Hickory Tavern on Harris Corners, 7-10 I think? Rudolph Run December 3rd as well. I’m sure someone in here can provide a link to sign up for it, I have it in my email but need to rush this out before work.
Also Guinness has the Q tomorrow. He said something about a special Q or something special about it…. But then we got busy asking if it was the election day special, until Major Pain chimed in to remind us about Trump’s Dingo Deportation Policy. And now to rush off, thanks for allowing me to lead!
7 Comments on “The Q who forgets his own exercises multiple times in the same set”
Comments are closed.
Sound off below!
@Luxury was asking about links to some of the exercises, I’ll try to post a few of them here later.
For @Luxury, I thought I had the links to some of the exercises in my email, though all I have is the clock stoppers and Figure 8 to hold. I’ve seen Figure 8 to hold in several places, but the link I have here is the only time I’ve seen clock stoppers.
Everything else you should be able to find pretty good articles on with google though. Tons of places talk about the overspeed kettlebell swing, with various different names as well.
Clock Stoppers – https://breakingmuscle.com/kettlebells/2-kettlebell-exercises-to-create-incredible-trunk-power?page=0,2
Figure 8 to Hold – https://breakingmuscle.com/kettlebells/2-kettlebell-exercises-to-create-incredible-trunk-power?page=0,1
Good job @ the King! Way to mix it up – made kbells interesting. Good creativity…
King Louie’s Killer Kettle Bell Beatdown caused me to discover new back muscles which clearly haven’t been used in a while – I think it was the Standing Mason Twist or something. My friend Ibuprofen is helping me recover. Excellent beatdown @KingLouis. I didn’t hear what @Ribshack said, “I know we’ve gotta pick up the six, never knew we would have to for the front” – that’s hilarious. Dunphy has the flag and he will be bringing it tomorrow. Here’s the preblast for tomorrow: http://f3nation.com/wp-admin/post.php?post=316089&action=edit
http://f3nation.com/2016/11/07/preblast-election-day-special-united-parties-beatdown/ might work better 🙂
Correction. Here’s the preblast: http://f3nation.com/2016/11/07/preblast-election-day-special-united-parties-beatdown/
Whoops, posted your correction moments before I did mine I guess.