Warm Up

1 lap around Boyd Lee stopping at each intersection

10 Squats

10 Pull Ups

10 Merkins

10 Standing Pelvic Tilts (to prepare for the KB movements)

Kettlebell Circuit

One Arm KB Swing x 10 each

Russian KB Swing x 10

American KB Swing x 10

KB Clean x 10 each

KB Squat x 10 each

KB Press x 10 each

Bonus Challenge: KB Clean, Squat, Roll Back, Press x 10 each

(Modification: KB Clean, Squat, Press)

KB Chest Press x 10 each

KB Row (wide feet) x 10 each

KB Snatch x 10 each

KB Pass Through Forward Lunge x 10 each

KB Back Lunge Knee Up Pass x 10 each

KB Side Lunge Upright Row x 10 each

Plyo KB Merkin (exploding up and switching hands on KB) x 10

KB Suitcase Row (narrow feet) x 10 each

KB Curl, Press, Extension x 10 each

Around the World One Legged KB Stiff Legged Deadlift x 10 each

KB One Leg Extended Hip Thruster x 10 each

KB Stiff Legged Deadlift x 10

Sumo KB Squat High Pull Catch Squat Press x 10

KB Never Surrender (Knees to feet in low squat) x 10 each

At this point it was 7:19. If it doesn’t challenge you it won’t change you. If you can’t do something or struggle with it, keep doing it and eventually you will be able to.

I gave 3 PAX my weinke and asked them what the hardest exercise for them was. Then they led the PAX in that exercise. Working through it together in cadence (IC) helps us push through the suck, so we did just that.

Rafiki chose the Plyo KB Merkin.

Duck Duck chose the Russian KB Swing. He actually chose a Burpee, which wasn’t on my list. Ha maybe he wasn’t paying attention to what I thought was a deep moment to help inspire the PAX. Either that or he knew exactly what he was doing.

Mr. Belding didn’t disappoint and chose KB Never Surrender, which was probably the hardest move for all of the PAX.

It was now 7:25 and so we did a cool down lap and got back to the flag at exactly 7:30.

Prayer Requests: Cable’s job interview, Duck Duck’s neighbor’s (Big Hurt’s) mother-in-law, Charles Mitchell’s cancer, Baby Croc’s birthday party today, thankful for Jesus’ sacrifice for us.

Announcement:

5:30 – 6:15 workout before the Q vs. Q challenge between Cousin IT and Hot Wheels. Haha just kidding but Cousin IT will probably treat it like one.  The workout is from 6:15 – 7:00 followed by an Easter service led by Charlie Brown at 7.

Slim Jim has the Q at #MASH on Monday.

Moleskin: I asked Early Bird for the Q earlier in the week because I knew with my in-laws coming to town this week and leading a training all day in Raleigh on Thursday my presence in the gloom would be limited. I wanted to issue a good beating to myself and thought the other PAX wouldn’t mind. 13 PAX showed up, which was very exciting to see, so thank you.

Many of the exercises today required demonstrations, but it was a good thing because it gave the PAX the rest they needed to go hard throughout each movement.

Strength, flexibility, and stability was challenged, and the PAX did a great job in embracing their uncomfortableness.

#BoydLeeBeatdown is transitioning to KB like the #TheGoodFight and so if you are interested in Qing let Early Bird or myself know. As a matter of fact, we are in the hunt for a Site Q as well so let me know if you are interested.