“The Moment…”

WARMUP

SSH x 15 IC

Squats x 15 IC

Good mornings x 10 IC

KB toe taps x 15 IC

THE THANG

KB Merkins – IC

• Both hands on KB in dead position, back to plank, merkin, right arm out/to ground, merkin, left hand out, right hand to KB, merkin, left hand to KB, back up stand up.
• Complete 1, 2, 3, 4, 5, 4, 3, 2, 1 reps

Modified Collossus KB WOD – IC

• Ultimate KB Complex (UKC) – DL, Hang Clean, Swing Clean, Swing, Snatch, Rack, Press, Down.
• 6 minutes (3 minutes ES) of UKC in cadence AMRAP
• 25 rows ES
• 6 minutes (3 minutes ES) of UKC in cadence AMRAP
• 20 rows ES
• 6 minutes (3 minutes ES) of UKC in cadence AMRAP
• 15 rows ES

3 rounds IC

10 reps

Sumo Squat High Pull

RDL (10 ES)

Complete AMRAP OYO

10 KB clean thrusters

20 KB swings

Prayer requests: Snookie had truck stolen, Abu’s in-laws during move and house sale to happen soon after sale fell through, Mayhem who had COVID and other PAX affected by COVID, praise for Bono assisting with roadside emergency before workout, prayers for Abu’s neighbor’s family after family member passing

Announcements: None

Moleskin: After a rainy night and subfreezing temps, 8 PAX made it out, including Bono who made a pit stop to help assist with an accident involving an overturned vehicle. Seemed like a good day for a laugh during warmups, so Kenny G’s “Songbird” was played as an accompaniment. During the workout, there were many manly noises coming from the PAX, which was a good indicator to YHC that the workout was a good one. However, the best complement came when Bono shouted, “This is an Abu workout!” After the Colossus exercise, the PAX’s forearms and grips were smoked. Thankfully, Kenny G’s “The Moment” album was played during the last exercise. Nothing gets that heart pumping like some sweet, sweet saxophone. Thanks for the opportunity to Q. Looking forward to more, both with the Q and the PAX.