I showed up for my VQ KB workout at The Hive to find a freshly paved parking lot. Apparently Bandcamp has a lot of pull! It’s nice going home without road rash and stones in the front seat.
The workout consisted of the following warm ups exercises.
- SSH
- Windmills
- Cherry Pickers
- Moroccan Night Clubs
- Little and big arm circles
- Imperial walkers
- Peter parkers
- Parker peters
A slow mosey with butt kickers and high knees.
Exercise Round 1
Phase 1 consisted of 6 exercises. Each exercise was was done in in 20 counts. Once completed we repeated with the count being 15, then 10 then 5. The exercises were:
- Two handed squat and overhead press
- Plank rows
- Curl
- Merkins
- Two handed swing
- Tricep press
Exercise Round 2
We ran to the bottom of the hill near the stadium. At the bottom we did:
- 10 Single arm clean and press (10 each arm)
- 10 Overhead lunges (10 each leg)
- 20 Goblet squats
- 20 One handed swings (10 each arm)
Once we were done with this we ran about half way up the hill, did 10 Burpees and 10 BB Sit-ups, run down the hill; rinse and repeat X3. After the first set an audible was called to go to 15 each and then 10 each on the next two sets. (Time was running out and we wanted to get them all accomplished). We ended up getting through the second set when it was time to return for COT.
COT
- Bandcamp has a friend coming in next week, his second F3 workout, and will be leading the warm up. Please come to The Hive next week to support these guys.
- UHAUL has his VQ, I believe Wednesday.
- Prayers for safe travels this week.
I appreciate the opportunity to lead, it was a lot of fun and a great group!
Thank you Bandcamp!