“No better way to go than with a Kettlebell in my hand” – Abu

Several weeks ago, YHC got a slack notification, a message from Tonka. YHC was inserted into a group chat with a few other PAX. Tonka led the conversation by saying “Alright. You guys made the cut. Need Q commitments for A Boy Named Sue.” YHC never wants to disappoint, so a date was set, and today was that day. The forecast was a little sketchy, but 8 PAX showed up for what turned out to be the real deal, and it went something like this:

Warm Up

Prior to 0530, the mumble chatter was already getting started. Tonka was complaining of being sore after some long runs, but he hoped that the Q would start us off with some Good Mornings. Apparently, good mornings are the best warm up exercise, and immediately gets one loose and ready for a workout. So YHC obliged.

• Good Mornings – 10 – IC
• SSH – 10 – IC
• Grab your KB and head to the track

Tha Thang

YHC wanted to keep it simple, but at the same time provide a tough beatdown that is expected at A Boy Named Sue. So what better way than to incorporate an AMRAP.  YHC loves AMRAP because it is you vs you. Yes, you get the motivation to keep pushing when you keep seeing Abu and Cousteau flying through the rounds, but it is definitely a good measuring stick for yourself, and can certainly identify weaknesses.

1st AMRAP (15 minutes) – Increase reps by 1 each round starting with 10 reps

• KB Swing
• Goblet Squat
• Lawnmower rows (each side)
• 200m run

After 15 minutes, YHC had the PAX line up for some sprint work. Sprint 100 meters, then mosey back. Rinse and repeat for a total of 3 rounds

2nd AMRAP (15 minutes) – Increase reps by 1 each round starting with 10 reps

• Single Arm Shoulder press (each arm)
• KB Lunges (2 is 1)
• KB Curls
• 200m run

At the end of the 2nd AMRAP, we took off to do one last 200m run, and that’s when the lightening started. So YHC stopped the group about halfway down and instructed everyone to grab the KB’s and head back to the flag.

Since we had about 4 minutes left, we all completed Turkish Get Ups until 0615.

0615

COT/BOM

Prayer Requests/Praises

• The Closed Hand Job Search
• First day of school for ECU students
• Praise for a great vacation for Abu and family
• Praise for NoIDeer’s 2.0’s making All-District Band
• Praise for Cousteau and classmates

YHC Prayed us out!

Moleskin

I would be lying if I said I wasn’t nervous for this Q. I even volunteered to push my Q date out when there was a scheduling conflict for someone else that had signed up for a different week. I’ve been slacking lately, but I enjoyed every minute of this Q, and I’m thankful for the fellowship we had this am in the gloom. Until next time…

Chimi Out!