A dedicated PAX of 5 showed up for the MacGruber maden Q at the Blitz…..with the assitance of that ol internet thing as Boomhauer would say “Yeah man, I tell ya what, man, that dang ol’ internet, man, you just go in on there and point and click, talk about w-w-dot-w-com, mean you got the naked chicks on there, man, just go click, click, click, click, click, it’s real easy, man…… the Q created his first kettle bell workout.
Warm-up – SSH X 15; Windmill…but Q decided to do Good Morning instead X 15; run to end of field and back.
2 handed swing X 20 count; Standing Row X 10 each arm; Figure 8 X 20 count; Skull crusher curls X 15 count; Flutter kicks with bell overhead X 20 count; run to end of field and back
High pull (from ground to just above shoulder) X 10 each arm; Floor press X 20 each arm; Lunge with shoulder press X 15 count (Q got a mean case of vaginitis and couldn’t make it to 20 – this exercise is not for the faint of heart); 2 handed swing with side step – 5 to the left; 5 to the right; 5 to the left; and 5 to the right; Russian hammer X 20 count; run to end of field and back
Slingshots X 20 count; Merkin on your bell X 10 count each arm; Squats X 20 count; Skull crusher curls X 15 count; LBCs with bell X 20 count; run to end of field and back
2 handed swing X 15 count; High pull X 10 each arm; Floor press X 10 each arm; Flutter kicks with bell overhead X 20 count.
COT: Prayers for Friar Tuck; Prayers for all of those that were unspoken; Sign-up for the Mud-Run – NOW 🙂 …