- When: 07/11/2020
- QIC: Boston Lager
- Pax: Abu, Asparagus, Beer Garden, Boston Lager, Cold-Cut (DOUBLE RESPECT), Cousin IT, Cousteau (moved), Giuliani (RESPECT), Grout, Mr. Belding (DOUBLE RESPECT), Showman, Slalom, Truck Bed
- FNGs|Visiting Pax: Visiting from Augusta- Combine
- Extra Credit: Broga- Cousin It, Cold Cut, Asparagus, Combine, Abu, Slalom
It has been a while since YHC has had the Q at the Beat down. So YHC did not hesitate when Abu asked to help with a Q. Since social distancing and being careful are still in the cards, YHC’s favorite double kettle bell excercises were scratched off the weinke. So a single kettle bell flow circuit along with double and triple sets of single KB excercises became the plan.
Warm UP:
Squat X 10
2 handed overhead press X 10
Alternating forward lunges X 10 each leg
Merkins X 10
Kb Halo X 10 each side
Small arm circles
Big arm circles
Work Out:
- KB Flow: 3 rounds 5 reps each side
Row-clean-squat-swing snatch-squat to press
2. KB squat in rack to low clean each side: 3 rounds 5 reps
KB offset merkin with hand release pull to close grip on the bell merkin each side: 3 rounds 3 reps
3. Russian Swing: 3 rounds 16,16,16 reps
KB Row: 3 rounds 16, 14, 12 reps
Merkins: 3 rounds 24, 22, 20 reps
4. KB Deadlifts: 3 rounds 5 reps
Static Hold halfway up V-ups with the KB: 3 rounds 10 second hold
KB Jump Deadlifts: 3 rounds 5 reps
5. Same KB Flow as above: 1 round 3 reps
6. Farmers Carry with KB in hand to the second tree X 2
Prayer Requests:
Slalom- Father going into surgery M and T of this week
Abu- Praise for M getting into working out, and overall family
Grout- Continue to lift up his 2.0 Levi as he continues treatment
Stern’s friend with ALS
Minnesota Fatz co-worker diagnosed with melanoma
Punch Out with his new 2.0 (newborn)
As always it was a pleasure taking the Q for the beat down. These HIM fought through some tough exercises and got better today! It was great seeing Splinter’s son-in-law Combine come out from Augusta. Thanks Abu for inviting him!