- QIC: Shatner
- When: 09/28/2020
- Pax: Airborne, Destiny, Geronimo, Green Wave, JWOW, Polaroid, ranger, Shop Vac, Sir Topham Hat, Tesh, Training wheels, Uhaul, Weezer, Zimmern
- Posted In: The Armory
15 muscle men got stronger this morning with a stupid workout by YHC. We busted out about 40 minutes of straight slinging bells, with very little rest. I mean, this is a kettle bell AO, so we did kettle bell stuff… lot’s of it. Mumble chatter was light, I guess the guys were too busy oxygenating to waste breath, or I was too red-faced to hear it over my own heart beat…
After a quick confirmation that there were no FNG’s we commenced with a quick disclaimer and on to the warmup to get some blood pumping. SSH, Windmills, Imperial Walkers, Moroccan nightclubs…
Gave the guys a brief explanation, and started pumping iron! We did the following 30 exercises for 1 minute each with no rest in between besides how long it took to transition into the next exercise.
5 minute biceps
2 handed straight curls 1 minute
2 handed reverse curls 1 minute
1 hand concentration curl 30 seconds each side
1 hand Drag curl 30 seconds each side
2 handed concentration curls 1 minute
5 minute triceps
Closed tate press (lying down, elbows out to side) 1 minute (not a taint-press, Uhaul…)
Close-grip Bench press 1 minute
Skullcrushers 1 minute
Alternating Tricep kickbacks 1 minute
Overhead extension 1 minute
5 minute shoulders
Alt slicer (straight arm side to side with pass) 1 minute
Bent over rows 1 minute
Overhead press (push head through) 1 minute
Alt side raises 1 minute
Front raises 1 minute
5 minute chest
Push up one hand on bell with pass 1 minute
1 arm fly 30 seconds each arm
1 arm bench twister (palm to rear, palm to front) 30 seconds each arm
1 arm Standing upward fly 30 seconds each arm
Standing Valley press (bell crusher forward press) 1 minute
5 minute back
Power bent over row 1 minute
1 arm underhand row 30 seconds each arm
Alternating Y-back 1 minute
Lying pullovers (lats) 1 minute
Top bottom supermans (top with bell) 1 minute
5 minute legs
Goblet squat 1 minute
Alt lunges 1 minute
Straight leg deadlift 1 minute
Calf raises 1 minute
Sumo squats 1 minute
1 Full minute of rest, you’re welcome!
Compound exercises
KB swings 45 seconds, 15 sec rest
Overhead extension/overhead shrug combo 45 sec, 15 sec rest
Alt Side lunge/side bend combo 45/15
Front shrug/Front raise combo 45 sec, 15 sec rest
Goblet squat/overhead press combo 45 sec, 15 sec rest
With about 90 seconds left, Polaroid led us in some flutter kicks until 0600.
Countorama, Nameorama, Announcements, Prayers/Praises
Please keep our children’s mental health in your prayers as they are being constantly bombarded with outside stresses at an unprecedented level, including strange school schedules due to covid, social distancing requirements, political pressures, news…
Thanks Uhaul for the opportunity to lead this incredible group of HIMs. I am truly blessed to be able to associate with you all. Keep accelerating!