On October 27, Dr. Candy Cane asked YHC to come and Q the Good Fight.  I informed Noonan a day later and told him I expected him there, his response, “As long as I am not Qing anywhere else”.  He swears he was asked on the 30th, but clearly forgot that he had other commitments.  Anyway, we know he didn’t want to sling some KBs for 45 mins.  

Warmup

Farmer Carry KB to Albion Drive and back.  

KB Shoulder Rotations, 5 each hand – IC

KB Figure 8’s, 5 each hand – IC

Low Squat Hold with KB, 45 secs

Tha Thang

20 min AMPAP of The Big Five

10 One Arm Swings, 10 KB Snatches, 10 KB Cleans, 10 KB Presses, 10 KB Overhead Squats (5 each hand) then finish round with Farmer carry to road and back

Team 21-15-9

Each PAX of the 2 man team does the rep scheme of American KB swings.  Both PAX combined must do that rep scheme in Burpees over the ditch!  We struggled with this, but each member of the team did individually 21-15-9 swings, while both combined did 21-15-9 burpees.

Finished with Mary

10 KB V-ups, 10 KB flutter kicks, 20 KB-one handed LBCs (10 Left, 10 Right)

9 KB V-ups, 9 KB flutter kicks, 18 KB-one handed LBCs (9 Left, 9 Right)

8 KB V-ups, 8 KB flutter kicks, 16 KB-one handed LBCs (8 Left, 8 Right)

7 KB V-ups, 7 KB flutter kicks, 14 KB-one handed LBCs (7 Left, 7 Right)

Prayers – Kinston flooding, Kornegay family in Kinston COVID Loss, Minnesota Fats loss of family member to COVID, PAX injuries, Feeding of 5000, Nation

Announcements – Feeding of 5000, 2nd F opportunity tonight (if you can’t make it, take M or GF out on a date)

Picture

How long will it take Noonan to get his backblast up?