Like my VQ!

The week before BRR, Burpee the Site Q for The Flood Zone, Kinston’s newest AO reached out to me about Qing their first KB/CMU workout. I was immediately intrigued and always LOVE to Q especially a KB workout, but was concerned about the date following BRR.  Of course I HC’ed and was super glad I did.  I had not Q’ed in awhile, but especially with a completely unfamiliar group of Stud PAX.  The night before was like it was my VQ, so I had to make sure I did not disappoint the PAX.  The workout went like this:

Warm-up

SSH-30

Copper Head Squats-20

Merkins-10

Mosey to train

2 Rounds:

Up-down KB Burpees-5

American Swings-10

Single Arm KB movements/ or double up for PAX with CMU’s

Left Arm-Right Arm 1-5 then back down

Swing. Snatch, Thruster

Started off slow to demonstrate good form, then picked up the pace a little bit to get the heart rate up.  Pax with CMU’s did two hands the entire time just doubled the reps.

Mosey to entrance to shake out the legs.

5 Joe Warners

25 Hand on KB Merkins

10 Joe Warners

20 Hand on KB Merkins

15 Joe Warners

15 Hand on KB Merkins

Finish off with some Mary

Prayer Requests:

Safety for all doing the Iron PAX on Wednesday.

Wayne Rouse and his recovery form surgery.

PRAISE-Mule and his stress test results

In-laws moving to town.  Military family, so they are looking to set up in town,

Moleskin:

What a great morning weather and PAX wise.  I wanted to use today as a KB beatdown, but also make sure to demonstrate and preach good form.  I have learned over the years and from my good buddy Abu that you do not need high reps especially with a KB to get an effective workout.  When the repetitions get high, that is when form goes to crap and people get hurt.  Kinston, you all are rocking it and definitely thankful for the opportunity to Q today and always looking forward to the next opportunity. 51 weeks until BRR, so Long Distance and Forrest(Missed you this morning!) get ready to field a Kinston running team!