- When: 06/06/19
- QIC: Boston Lager
- Pax: 5 Way, Achtung, Boston Lager, Candy Cane, Cousin IT, Cousteau (moved), Grout, Haavaad (RESPECT), Hot Spot (RESPECT), Just the Tip (RESPECT), Matlock, Noonan, Passion, Scotty Moe, Silverback (RESPECT), Spinal Tap (RESPECT), Splinter (DOUBLE RESPECT), The Closed Hand, The Situation
- FNGs|Visiting Pax: Visiting PAX-Buddy the Elf, FNG-Passion
Silver back asked YHC a couple of months ago to Q, and due to popularity of this site today was the first day I could volunteer. YHC has been traveling and not working out as much as he should. Thus, this was a welcome opportunity to get back in the gloom. YHC wanted to combine functional strength exercises with double kettle bell lifts.
Here is how it went down:
Warm Up:
Lap around the park
KB Halo
squats without KB’s
Merkins
Body weight lunges
KB Dead lifts
Functional training portion:
1/2 get up demo
Full turkish get up demo
Turkish get ups with KB in hand OYO 5 each side
KB Snatch demo
KB Snatch 8-12 reps 3 rounds OYO
Partner Work training: (2 kettle bells used for each exercise)
KB Rack Squat- 3 rounds 8-12 reps
KB Push Press- 3 rounds 8-12 reps
KB Double Row- 3 rounds 8-12 reps
Conditioning phase:
Keep the same partner- one partner does the KB high pull while the other partner runs to the first well and back (200 reps)
Prayer Requests:
Hot Spot’s 2.0 taking the ACT
Injured PAX
Announcements:
sign up for an event (Sasquatch, BRR etc.)
Welcome FNG Passion. Thanks for coming out! Hope to see you soon in the gloom.