Tesh asked YHC to Q after a last-minute cancellation by one with well-quaffed hair. Eager to Q a Kettlebell workout for the first time, I gladly accepted.

Disclaimer directly into the warmup

SSH x13
Moroccan Nightclubs x13
Toy Soldier x13
Moroccan Nightclubs x13
Windmill x13

Mosey around the parking lot

Thang:

13 Kettlebell Swings each time alternating with Merkins
Merkins in decreasing reps 13, 12, 11…3, 2, 13
Finish with a bonus of 13 Kettlebell Swings

Mosey around the parking lot

Decreasing Reps of 17, 13, 11 each of:
KB Squats
KB Side Lunges
KB Reverse Lunges

Round of stretching to balance the leg/hip work with pigeon lunge into swan pose – below is a stock pic to prove to Flash that YHC didn’t just make it up.

Back for some Mary (all with the kettlebell):
Flutters x13
American Hammers x13
LBC x13
American Hammers x11

COT

NMM:

Discussed how in my work as a music professor I strive to give students the ears to hear (Matthew 13:16), and how that is my prayer for myself in all aspects of life. The ears to hear those who need help, ears to hear my M, ears to hear my kids when they need me, ears to hear the Lord when God calls, etc.

Below is a quick shot of the wenkie. Due to the quick turn around I formulated this one while in rehearsal of the Britten War Requiem (I was tacet on the 5th movement.) Also this reminds me that I need to order more Revolution from Pet Meds . . .

Thanks to Tesh for asking. Although some PAX were lamenting that I didn’t go with my original plan of counting down the Kettlebell Swings instead we kept them at 13 each. It was Friday the 13th after all . . . . and that got me thinking about prime numbers.

Welcome FNG: Mouse Trap