So admittedly this just a tad late but I’m thankful I have both written and video evidence to reference for my first Kettlebell Q at the Hive.

As I recall It was a relatively cool and damp morning for the day after Halloween but 9 sturdy and resilient PAX plus  one FNG braved their (candy) hangovers to partake in an iron pax inspired beat down courtesy of YHC.

A “professional” disclaimer was provided and we took a quick mosey around the parking lot.  Once we completed a lap we circled up and began a quick warm up.

IW x 20
HW x 20
MC x 15
MNCx 20

After the warmup we grabbed our bells and moseyed over to a portion of the parking lot where I had chalked out the next 30 minutes of pain.

The Thang

The bulk of the workout was divided into 3 sets where the Pax would have 10 minutes to get through each set as many times as possible. Each of these sets were inspired by weeks 2-4 of the Ironpax challenge.

Set 1

10 Merkins (5 each side w/bell)
15 Thrusters
20 Curls (10 each side)
25 Goblet Squats
Once through those exercises you would then complete 1 lap around the parking lot.

After 10 minutes were up we moved right into the next stage of pain.

Set 2

10 Lawnmowers (5 each side)
15 Burpee Jumps (Burpee then jump over the bell and do another burpee)
20 Tricep Extensions
25 Chest Presses
30 Flutters with Bell raised
Followed by another Lap

10 more minutes flew by and we didn’t waste anytime moving onto Set 3

Set 3

This set was pick your poison. Meaning that you needed to do the number of reps cumulatively but you got to pick the method of your pain.

50 Merkins OR Squats
Followed by carrying your bell to a predetermined distance and back.
50 Thrusts OR Lunges
Followed by the same bell carrying lap
75 Curls/Extensions/Flutters
Followed by the same bell carrying lap

After the third set was complete we did a 10 count and then finished with thrusts, squats, and….. I think burpees because we had 30 seconds left.

Back at COT we had the privilege of naming a new FNG who happened to be from Chicago. I suggested Windy City but after that was dubbed as “too nice” we settled on Wrigley (he’s a White Sox Fan)

All told it was a great way to work off the 100 Twix I had the night before. Great work by all who showed. Also, big thanks to Bandcamp for the opportunity!!