- QIC: Cha Ching
- When: 09/13/16
- Pax: Java, Italian Job, Olaf, Lucky Charm, Hot Sauce, Smiley Face, Dream House
- Posted In: The Fort
Second time Q was a blast – had a great group of men Tues morning at the Iron Academy in Rock Hill. After some quick intros, we hit the field next door for a short warm-up:
Warm-up (in cadence):
side straddle hops x30
merkins x20
Moroccan night club x20
low slow squat x15
windmill x10
The Thang:
kettlebell wood choppers x10 per side (in cadence)
kettlebell T-push-ups x10 per side
single leg mountain climbers x10 per leg (in cadence)
REPEAT
Partnered up for the next group of circuits – each partner does both, then you move on to the next:
partner 1 – suicides in the parking lot, partner 2 – single arm plank rows w/ kettlebell (as many as you can)
partner 1 – suicides, partner 2 – jump lunges (as many as you can while your partner runs)
partner 1 – suicides, partner 2 – halos (kettlebell circles around your head/shoulders)
REPEAT
finish where we started, with the following:
super set – kettlebell shoulder raises (x10 in cadence), shoulder press (x10 in cadence), tricep extension (x10 in cadence)
Freddie mercury’s slow x10 / fast x10 / slow x10 / fast x10
diamond push-up / merkin pyramid set (10 / 10, 8 / 8…down to 2 / 2)
REPEAT
It was a beat-down today, but the guys handled their business. CoT for announcements and prayers.
Prayers / Praises:
Olaf – keep his wife Ann and unborn baby in your thoughts/prayers (have had complications – 18 wks along)
Java – wisdom to push the kingdom along; his company is hiring, if you’re looking for work (pt or ft) find him on Twitter (Joe Helms)
Italian Job – continued recovery for the guys that did BRR over the weekend
Hot Sauce – recently lost his job. Looking for wisdom on next steps. Worked in production planning / supply chain management if anyone is aware of openings
Lucky Charm – Elevation revival series has been phenomenal. Check it out, stream online @ 7pm
Smiley Face – son and son’s girlfriend’s relationship has had some hard times. Looking for clarity / wisdom from God for son to stay in commitment.
Not bad for your second Q ChaChing, you know it’s good when you describe the exercise and the Pax unanimously groans. Didn’t wake up this early to not improve though. Till next time gents…