- QIC: River Rat
- When: 06/30/17
- Pax: Tesh, Airborne, Backdraft, Seacrest, River Rat
- Posted In: The Hive
4 men showed up to better themselves on a muggy Friday at The Hive. Having never spent any time at this location I was not well acquainted enough to do anything very creative with the landscape. That being said, I hope I was able to deliver a sufficient workout to suit the PAX.
Warmup:
- SSH x20
- Windmill x15
- Imperial Walker x20
- Little Baby Arm Circles x20
- Merkins (3 count down, 1 up) x10
The Thang:
- Mosey a lap around the parking lot
- 10 Kettlebell burpees OYO
- American Hammers x20
- Flutters x20
- LBC’s with bell x20
- Mosey a lap around the parking lot
Next Exercise was a “500”
- 20 Curls (10 each arm)
- 20 Dips
- 20 Calf Raises
- 20 Squats
- 20 Tricep Extensions
- Run to the far side of the parking lot and back (approx 200 yards)
- Repeat this set 5 times to achieve 100 reps of each of the 5 exercises
We wrapped up with a dealer’s choice workout. A PAX would call out an exercise and then run to the far side of the parking lot while rest completed the exercise. We completed 2 before the time ran out.
- Staggered Merkins – one hand on bell
- Kettlebell Swings
We had some quality mumblechatter and shared announcements and prayer requests. Thanks to the men for allowing me to honor of leading you guys.
-River Rat out…
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