- When: 03/29/2021
- QIC: S'mores
- Pax: Arkansas, Ball Drop, Bedtime Story (RESPECT), Cable, Cousin IT, Haavaad (RESPECT), Ma Bell, Padre (DOUBLE RESPECT), Punch Out, S'mores, Wimpie
Well gentlemen, the day has come and it’s YHC’s turn to lead with his VQ. Huge thanks to Cousin It for giving the opportunity to lead. I may have been a little nervous, but we made it through and got the workout in with few hiccups, (mostly on figuring out counting cadences). Before we started working out there was good conversation regarding free Krispy Kreme donuts with vaccines, where we learned something about Haavaad that I know I didn’t know… He has a HUGE problem with donuts. He admitted that he usually buys 2 dozen and can eat 5 before he crosses the railroad tracks. BOLO for an intervention for him in the near future… Side note, they just go to his arms, my man showed them guns off during the workout! Ok so here is how it went:
We started FAST, and I mean FAST. The Q juice was flowing and we were getting after it as I knew we had a lot of reps to get in. After Wimpie called me out (I appreciated it bc I definitely needed to slow down), I attempted to slow down but still attempting keep our heart rates up and get through the exercise. He also asked why so many reps which I responded “we are getting shredded!”! Arkansas supported me reminding the PAX it was almost bikini season, maybe he said beach season, but none the less its time to get right fellas!
Warmup
- Pledge
- Side straddle hops x 20
- Arm circles X 10
- Merkins X 10
- Take a lap around the parking lot
The Thang
Set 1
- Kettle Bell swings X 20
- RDLs x 10 each leg
- Overhead press X 20 (10 on each arm if you want)
- Take a lap, rinse, and repeat for 3 sets
Set 2
- Curls x 20
- Tricep ext X 20
- Goblet squats x 20
- Take a lap, rinse, and repeat for 3 sets
Set 3
- Single arm row x 10 each (20 total)
- Russian twist (American hammer?) X 20
- Kettlebell Check press x 20
- Take a lap, rinse, and repeat for 3 sets
With a few minutes remaining finished up with some AMRAP:
- 1 minute – Curls
- 1 minute – tricep extensions
- 1 minutes – LBC’s led by Arkansas
Prayer requests: Bench’s Mom, PAX and families health, and Ma Bells FIL
Announcements: Man Night at Open Door at 7pm