It’s always great to get a chance to Q at any AO. There is no better feeling to me than seeing car after car roll into the parking lot. Since this was my first Q since turning 40 last week I thought I would see how far I could take it without getting harassed too bad. Mumble chatter was going good and the disclaimer given, so as for all my workouts we took off for little mosey.

During the mosey we did a few warm-up moves they were as follows butt kickers, high knees, karaoke facing church, karaoke away from church sped up a little back to where the bells had been left.

Circle up for more warm-up moves SSH x 20, Mtn climbers x 15, Iw’s x 10, CDD’s x 15, Low slow squats X10.

Mosey over to short walls for box jumps x 21 than 10 Merkins, box jumps x 15 than 10 merkins, box jumps x 9 than 8 merkins.

Mosey back to Kettlebells since I was hearing complaints that this is a kettlebell workout.

Each of the following exercises were 3 sets of 10 reps after each set an Ab exercise was done for 10 reps also.

KB swings- LBCs

right arm curls- grave diggers right side

left arm curls- grave diggers left side

squat thrusters- rosalita

chest presses- flutter kicks

tricep extensions- big boy sit ups

shoulder presses- donkey kicks

low slow squats-

with time remaining Q wanted something with a little football theme.

3 point stance for a 20 yard sprint we ended up doing 4 of these.

had 3 minutes to spare and q said not to let me get to the end of weinke.

so did modified jack webbs instead of merkin and overhead clap we did 1 burpees 4 merkins up to 3/12 this was a crowd pleaser ha ha.

great workout and only couple of announcements-

yeti on the 20th and mud run teams starting to form.

prayers for Assassin as his grandmother passed away.