Following up my tremendously successful initial kettlebell Q at Tomahawk last week I was asked to Q the Hive this week… That or they just needed someone to do it… I chose to believe it was because I excelled at my previous attempt…

Being Friday I thought maybe I could combine the HIT philosophy of Varsity with the Kettlebell workout of the Hive.  Sitting in the living room the night before googling “high intensity kettlebell circuits” I was smart enough to realize that 50 seconds on and 10 seconds off for 4 minutes per excercise sounded a bit too “high intensity” so I decided to cut it to 30 on with 10 seconds for 2 minutes each.  I was worried that the 10 seconds would be too much but decided to leave it there (spoiler alert… 10 seconds or rest goes MUCH faster than the same 10 seconds working out… its an odd law of time…)

So following a brief lap around the lot with some high knees and butt kickers and a quick warm-up with some SSH, windmill, imperial walkers and hillbilly walkers we turned on the little app with our nice coach and some classic rock to motivate us.  Each exercise consisted of 4 sets of 30 seconds on and 10 second rest

-Dead Lift

-Goblet Squat

-Row

-Russian Twist

-Triceps

-Lunge

-Curl

-Calf Raises

-Wood Chop

-Shoulder Press

-LBC

-Kettle Bell Swing

Following these sets we had Airborne lead us in a round of his hip exercises to close out the morning.  The we formed into COT with announcements and prayer requests