Two in the hand is better than One

It has been a long time coming for the VQ as this is YHC’s favorite AO.  So when Pied Piper asked me to Q I did not hesitate to step up to the plate and help him out.  The type of workout at the Good Fight was very similar to a typical workout YHC did when he was a sad clown hitting the gym on his own before F3.  I have always enjoyed Kettle Bells (mainly cause they look cool!!!).  YHC tried to think out of the box with a few different exercises the PAX may not have done in a while. 6:15 hit and we were ready to roll.  Mumble Chatter was plenty with Aquaman leading the charge when I whipped out my old school weinke (notepad).

WARM UP:

Mosey around the perimeter to get the juices flowing.

Low Squat IC X12

Big Arm Circles forward

Big Arm Circles Backward

Small Arm circles forward

Small Arm circles backward

KB swing to goblet squat IC X 12

THE THANG:

The main goal for the day was to incorporate exercises where the PAX would have 2 KB’s in the hand instead of one (cause 2 in the hand is better than 1 when dealing with just about anything).  The only way to do this was to have the PAX split up into groups of three so on certain exercises two KB’s could be utilized.  YHC instructed the PAX to get into groups of three of similar build etc.  There will be three rounds of three exercises.  Each PAX member will rotate through the three exercises, three times doing them simultaneously varying the reps depending on the exercises.

Round 1:

PAX #1- Bear Crawl to the second tree and run backwards to the flag

PAX #2- Double KB front squats in the rack position.  YHC instructed the PAX to do a slow 3 count while squatting, hold at the bottom for 1 second, and come back up for 1 second.  12 reps was the goal

PAX #3- KB shelf reach- 8 each side. AMRAP

If the two PAX members were done before the third PAX got back from bear crawling, they were instructed to continue with the exercise until the third PAX member got back.  (To YHC’s suprise the flow of the rounds worked out perfectly)

Round 2:

PAX#1: Back pedal to the second tree and back

PAX #2- KB Bulgarian single leg squat on the benches X 8 each leg. AMRAP

PAX #3- Double KB military press- slow three count on the way down, hold for one second, and then one second up.

Round 3:

PAX #1: Back pedal to the second tree and back

PAX #2: Double KB row AMRAP

PAX #3: Low duck walk outs with one KB in the goblet hold position.  6 steps forward and 6 steps backward AMRAP

YHC had some AB exercises on his weinke but 6:15 hit.  Maybe next time.

Prayer Requests:

Pied Piper talked about the Go Ruck tough and light this Friday night.  Pray for the health and safety of all PAX members participating.

Community Cross Roads Shelter- they are in need of supplies.

Announcements:

Come out to support the Go Ruck event this Friday night by bringing supplies for the Community Shelter as the PAX while rucking will take them over.

MOLESKIN:

YHC really enjoyed Q’ing this morning, even with the mumblechatter with the weinke. The PAX pushed hard as some of these exercises were different and difficult.  I know I felt it in my legs the next day.  Thanks again Pied for asking me to Q.  I look forward to the next Q.

Until next time Lager Out!!