I was called from the bullpen so Pebbles could maintain the Q schedule at Tomahawk.

So a dozen men unhitched themselves from the fartsack and attempted to encourage YHC while he was struggling after a prior day of Black Diamond version #3.

The Thang:

SSH x25

IW x20

Squats x20

Moroccan Night Club x20

Long plank series with stretching

Windmills x20

Calf raises x20

Mountain Climbers x20

About this time I got the first verse of “Are we going to use kettle bells today”

Long back stretching and discussion using superman and paratrooper

Mosey to half wall

Set #1 Derkins, Inclinerkins, & Dips – all 20 reps

Set #2 Step Left, Step Right, & Double – all 20 reps

Set #3 Repeat of set #1 & 2

About this time I got the second verse of “Are we going to use kettle bells today”

Mosey to stairs

Bear crawl up and down x3 reps “real crowd pleaser” #redpill #FEBA

About this time I got the third verse of “Are we going to use kettle bells today”

Mosey to our spot to do our kettle bell portion (everything done with bell)

Set#1 Around your calves, waist & halos

Set#2 Curl left, Curl Right, & Tri

Set #3 Full Situp, LBC, & Hello Dolly

Set #4 One handed Plank with rotation and press, either arm, and 10 push ups

Set#5 Squats, calf raises, & forward press

Set # 6 Lawn mower start, top shelf press, & shoulder press

Set #7 Merkin on the bell, either hand, & chest pass

Rinse and repeat until 0600

Nobody asked for extra credit

Moleskin:

Fun morning, great chatter, good discussion, and fun.

Read your newsletter.

Always an honor to Q,

Appreciate the enthusiasm,

CSPAN – over & out