It is a not a secret that YHC enjoys the Boy Named Sue workout and KB’s.  I am no where close to a KB expert like our good buddy Abu, but I definitely take a few ideas from his workouts and incorporate them into my mine.  I signed up awhile ago for this workout and was ready until last night when Bono (who never Q’s a KB workout BTW) started talking on Slack on if I could Q a good one.  YHC is a very competitive person, so when I saw that this morning luckily had extra time due to the baby being awake before my alarm to make some changes.  If he talks he has to be there right…he was!

Warmup:

SSH

Arm Circles

Quick Mosey to the median

8 Rounds alternating arms

10 Swings Right arm

10 Merkins

10 Swings Left arm

To finish off the 100 we did 20 swings both arms and 20 merkins.

4 Rounds (Bono and Wimpie heard 3 might  but Padre backed me up and heard 4)

21-Deadlifts

15- Single Arm Thrusters

9 Mountain Climbers

Mosey to Corey Rd and back

10 Minute AMRAP

5-Burpee Swings (Originally stated single arm, but needed to modify so nobody got hurt)

7 Samoan Burpees(Anytime Fruity Pebbles is at my Q, I do these for him!)

9 Regular burpees(All good workouts have regular burpees.  Do regular burpees end with a merkin though?  #Askingforafriend)

Finish with 2 minutes plank and go around the circle telling the PAX an interesting fact about them.

Prayer Requests:

Ball Drop’s Parents

Our country in general and uniting together

Punch Outs 2.0 and his upcoming ultrasound

T-Bones father passed away

Announcements:

Check Slack Cousin IT posted a meal train for T-Bone and his family.

Moleskin:

Great work by all this morning and as always a pleasure to lead.  Missed IT this morning, but I know he had to work until 5 so understandable.  Also, glad Captain O came out with one hand, he’s a stud and pushed through and modified with his 1 hand.