YHC signed up for the Q more than a month in advance for this and thank goodness Candy Cane sent me a reminder so I had a few hours to prepare. YHC was rested from the BRR and ready to start getting back into some boot camp style workouts. What better way than to jump right into things flinging around some kettlebells. Weather was perfect and this is how it went down

Warmup
15 Side Straddle Hops
15 Good mornings
10 Michael Phelps
15 High Knees
15 Butt Kickers
10 Merkins

Divide the PAX into groups of 3 and everyone does each exercise
One runs to second tree and back
One KB squats
One KB Swings
Rinse and Repeat

One runs to second tree and back
One KB lunges
One KB Shoulder Press
Rinse and Repeat

One runs to second tree and back
One KB Chest Press
One KB Curls
Rinse and Repeat

One runs to second tree and back
One KB Rows
One KB Tricep Extensions
Rinse and Repeat

Circle Back Up
20 KB Squats IC
25 KB Swings OYO
20 KB Lunges OYO
25 KB Shoulder Press OYO
25 KB Chest Press OYO
25 KB Curls OYO
25 KB Rows OYO
25 KB Tricep Extensions OYO

PAX Favorite
Go around the circle and each pax names KB exercise and does cadence
Various until time runs out
Ended on 75 KB Chest Press for some serious Swollness

prayer requests
HTL Ruckers
Abu’s father Prostate was removed and going in for follow up PSA blood reading
Splinter’s co-worker pancreatic cancer has come back
The Closed Hands father in law – cancer
Rudy
Wimpie and Hot Pursuit job search

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