First time Q’ing a kettle bell workout, so if it seemed not very well thought out, that’s because it wasn’t very well thought out…

Warmup

• SSHx25
• Windmillsx10
• Imperial walkersx20

Step 1

• Run 1/2 lap with bell
• Side bends with weight overhead x20 (x2 with 4 count) (what’s this called?)
• Swingsx20
• Rinse repeat (1/2 the counts)

Item B

• Run lap no bell
• Curls x15 each
• Slow squats x15
• Rows x15 each
• Repeat (x10 sets)

Third Set

• Dips x15 (Good form.  Imagine you have to push a weight on top of your head as high as you can when you go up from a dip.  It hits your traps much harder.  Ask Peabody.)
• Snatch x15
• Repeat

IV

• Peoples chair 30s, weight to chest 15s,  weight over head 15s, weight to chest 15s
• Cross toe touch with wight over head x10 (whats this called?)
• Repeat (toe touches x5)

MOM

• American hammer with weight x20 (strict twist only, no arm movement)
• LBCs x20
• Superman/Skydiver

Naked Moleskin

• Everyone rush over to Chicken&Wisdom for some knowledge bombs from Airborne
• Read the newsletter
• The Hive will be closed for Spuds run

I never know when I Q if I’m making it too easy or too hard.  IMHO in the end, all that matters is that the Q remain confident, maintain control, and finish the job.  I love Qing.  I love posting.  Some days it seems when I get to work, by 10am I am just motivating myself to make it to 5pm.  Knowing I have another workout to go to the next morning makes it that much easier.  Thanks gentlemen.