As 7 PAX entered The Hive on a rainy and cold Friday morning in the gloom, there was positive vibes in the air.  After the disclaimer, we took off for a quick mosey and as we were running, we noticed that Quack Attack was nice enough to leave his headlights on for us.  We circled up to continue the warm-up:

• 20 SSH (mumble chatter and laughter ensued as Quack Attack did most of these by his car while he turned his headlights off!)
• 10 Imperial Walkers, followed by 10 Hillbilly Walkers
• 20 Moroccan night clubs
• 10 Low slow squats
• 10 windmills
• (Maybe 1 more, but don’t recall right now)

Quick mosey to the school under some cover b/c it’s ’tis the season to get a cold and rainy / cold weather is not what the doctor ordered.

Music from 80s rock was our background noise as we prepared for the fun that was about to begin.  Wienkeless (not intentional) YHC asked the PAX to keep him honest as we all went through the lineup he had in store since this was going to turn into rinse and repeat with more reps each round.

Round 1:

• 10 KB swings
• 10 shoulder presses
• 10 rows
• 10 triceps press
• 5 lunges each leg and passing the KB through your legs
• 5 each arm lawnmower pull (in plank position)
• 10 on your back bench press
• 10 American hammers (not to be confused with russian twists)
• 10 goblet squats
• 10 shoulder shrugs
• 5 each arm lawnmower pulls (not in plank position)
• 5 each arm travolta’s / clean and jerks
• 5 burpees with the upward jump swapped with pulling your KB above your head
• 10 two arm curls

Quick “cool down” mosey in the rain and back at it for round 2.

Round 2 (more reps – and close to same order, but I’m going to copy and paste)

• 20 KB swings
• 20 shoulder presses
• 20 rows
• 20 triceps press
• 10 lunges each leg and passing the KB through your legs
• 10 each arm lawnmower pull (in plank position)
• 20 on your back bench press
• 20 American hammers
• 20 goblet squats
• 20 shoulder shrugs
• 10 each arm lawnmower pulls (not in plank position)
• 10 each arm travolta’s / clean and jerks (this was a burner I think given the full body beating)
• 10 burpees with the upward jump swapped with pulling your KB above your head
• 20 two arm curls

Another “cool down” mosey in the rain and ready for final round.

Round 3 (MORE REPS….)

• 30 KB swings (this was a lot for future note to self…)
• 30 shoulder presses (also a lot for future self and I gave myself the internal “careful here if you can’t do it, don’t Q it”)
• 30 rows (this was borderline too many which caused YHC to tell the PAX to modify as needed and we’re going to drop the reps as called out)
• 25 (not 30) triceps press
• 15 lunges each leg and passing the KB through your legs
• 15 each arm lawnmower pull (in plank position)
• 30 on your back bench press
• 25 (not 30) American hammers
• 25 goblet squats
• 25 shoulder shrugs
• 15 each arm lawnmower pulls (not in plank position)
• 10 each arm travolta’s / clean and jerks (had to drop to 10 again b/c I think my arms were going to fall off)
• 15 burpees with the upward jump swapped with pulling your KB above your head (yes, 15 was a lot)
• 30 two arm curls

Wrapped up at 6am on the button!   Did COT under our dry covering which was great!

Thanks to Band Camp for the opportunity and great work by all the PAX on the push they gave each other!  And for what it’s worth – we covered everything in the wienke that I had waiting for me when I got home!

-Shady