YHC had just spent a stressful weekend in which we threw a birthday party for our eldest at Adventure Air (and the rest deep cleaning our house). They let me jump, and jump I did. So much so that my back was incredibly sore the day before my Q.  That just meant that everyone would need to do some more back stuff with me to help keep me in shape.  Thanks, everyone!

9 PAX gathered in the parking lot of the Armory.  Started out by dragging out the disclaimer while Tesh and River Rat pulled in.  Yet another PAX showed up at the last minute, but I don’t recall who it was..  Went for a quick mosey up the side lot and half way back to wait for… other guy… sigh… and got in a quick 20 SSH and some windmills to get us stretched out.

We then moseyed over to the bells and ran to the far end of the parking lot where some of the toys were arrayed, and chalk was drawn all over.  Stations were set up every 3rd parking space down the line, then at the end, over two rows, and back down the line forming almost three sides of a square.

The stations were as follows.

1. KB Swings
2. Upright Row
3. 3/4″x72″ Black Iron Staff – Tip ups
   1. Holding the staff at least at half way, the more above your hand the harder it is
   2. Let the tip drop to parallel with the ground and use only fingertips and wrist strength to bring it to vertical.
4. 3/4″x72″ Black Iron Staff – Rotations
   1. Holding the staff straight forward, rotate to the left and right
   2. Speed of rotation controls the work required to slow and reverse direction
5. Box jumps (20, 24, and 30 inch sides)
6. 10lb Training  Mace – barbarian swings
   1. Swing the mace to align it with the chest at shoulder height to the left and right, when the arm close to the ball crosses the body, it’s on the bottom.  When it’s on its own side, the top
7. Kettlebell Pendulum Swings – R
8. Pendulum Swings -L
9. Deadlift
10. Seated chest press
    1. Six on the ground, legs straight out, torso leaned slightly back
    2. Chest press while leaning back with legs not leaving the ground
11. Standard Kettlebell Row

Timing:
There is always a traveling PAX. Two PAX started at station 11 (Chicken Hawk and Shin Guard).  Chicken Hawk spent about 10 seconds doing rows and ran with his bell down the parking lot, turned 90 degrees and ran to station one.  Each PAX was to bear crawl with the bell to the next station, however after one round it was apparent that the timer was going to kill our ability to hit all the stations multiple times.  Changed it to a quick walk.

After the first complete round, we met in the middle and did about a minute of broga to stretch out the back and went back to the conveyor.  We made it half way through the second round before time was up and it was a quick mosey back to COT for announcements and prayer.

Everyone worked hard.  Everyone got better.