- When: 02/27/2021
- QIC: Boston Lager
- Pax: Abu, Ball Drop, Boston Lager, Cousin IT, Floater (DOUBLE RESPECT), Frank the Tank, Kenny G, Slalom, Slim Jim (DOUBLE RESPECT), String Bean, Wimpie
Abu asked me to Q a couple of weeks ago. I immediately had envisions of the double kettlebell in hand. After texting with Abu we both agreed this is probably a little too soon. So we will just have to take a rain check on that. Nevertheless, a plan was in place for singe kettlebell exercises with trying to get the PAX a little more focused on the lift at hand in between sets. YHC, has been doing a little reading on how serious weight lifters overcome the anxiety of significant weight on the bar (the old adage of mind over matter). It pretty much boils down to before each set having the mindset of 100% focus on the lift (including envisioning accomplishing the lift, to mapping out the exact bar path/technique). So this is what we did after most rounds and sets (step back and focus on your kettlebell).
Here is how it went down:
Warm UP:
Low deep squats X10
Merkins X 8
Front lunges each leg X 8
Back lunges each leg X 8
Little arm circles front to back
Big arm circles front to back
KB Halo
KB Press X 8
Main workout:
Upper Body Flow- Three rounds of 5 reps each arm:
Deadlift, row to below the naval, clean to press
Lower Body Flow- Three rounds of the following:
Goblet Squat- 5 reps
Around the clock lunges with each leg
Upper Body Flow- 3 rounds:
8 rows, 8 cleans, 8 presses each arm
Lower Body Flow: 2 rounds (YHC originally had three rounds, but bit off more than he could chew)
Goblet Squat- 8 reps
Front lunge- 8 reps each leg
Back lunge- 8 reps each leg
Partner Up:
One PAX exercises with Russian Swings, while the second PAX runs to the building and back for a total of 300 swings
We had 5 minutes left and since Wimpie was with us YHC had to throw in some arm exercises-
2 rounds of KB curls
2 rounds of behind the head neck tricep extensions
Prayer Requests:
Please lift up T- Bone’s dad as he is having some health issues right now
Lift up Noonan for getting back on track and feeling 100%
Abu’s M on a big job decision
Abu, as always thanks for the opportunity to lead this fine group of men!