YHC was asked to Q at the Armory by a HIM named JWOW and I jumped at the request. I am use to Kettlebells and love Qing them. Today I brought with me a WO that was recently Q’d at my home AO #Cannonball by Survey Says! and I named it the Pastor of Pain after him.

We started with a basic COP with some SSH, Sun Gods and Cherry Pickers. We then headed to the cones I had set up but stopped briefly before them to get in some curls, Tri extensions, Bell Jax and big boys with a bell push over the knees. Nobody like the bell jax. We then eventually made it to where I had a few cones set up about 4 parking space’s apart from each other and began:

The Thang was basically a ladder:
Begin at Cone 1 with 10 Man Makers then Broad Jump with the Bell in hand to the second Cone and do 10 Snatches then Broad Jump to the third cone and do 10 Turkish Getups then overhead bell mosey all the way back to the first cone.
Start at Cone 1 again with 20 Wood Choppers Lunge to the second cone and do 20 overhead bell Presses Lunge to the third cone and do 20 Bell Swings then overhead bell mosey all the way back to the first cone.
Start at Cone 1 again with 30 Goblet Squats Bear Crawl to the second cone and do 30 Curls then Bear Crawl to the third cone and do 30 Bell Merkins then overhead bell carry mosey all the way back to the first cone.

Repeat the Thang again in Backwards order starting with the 30 reps segment.

We had a little time still left over so we knocked out some more Curls, Triceps extensions and big boys with a bell push over the knees. We left off the bell jax fortunately. They suck.

Got to meet a few new PAX and that is why I always like Qing and different AO’s. Found the HIM that bought my breakfast last Christmas (Spitz) and thanked him again.

Finished up with a COT (announcements, a few prayers -Apache and Cash and Kenyan-and praises and all thankful for another day).

Thanks for the opportunity to lead JWOW

I am enjoying this ride I am on and am not sure where it is taking me but all we can do is prepare and train.