Honor to lead on my final day of my #SpitzArmy Challenge. I was really spaced the whole time I led this workout. However I wanted to bring a little something for the awesome guys of The Fort. I got some, “I should have gone to Slow Burn” which is always a good sign.

Warm-up
Quick Mosey up the large hill and back by Bob Jones. Most people regretted it, hey gotta BRR somehow.

The Thang
20 reps Right arm swing
20 reps Left arm swing
20 overhead presses

Moroccan Night Clubs 25

Right 1 arm squat presses 1 arm out 20 squat
20 Lunges KettleBell pass between Legs
Left 1 arm squat presses 1 arm out 20 squat
20 Lunges pass between both legs

20 Moroccan Night Clubs

20 Chest Presses Forward
20 Chest Presses right
20 Chest Presses left
20 Downward Chest presses

10 Moroccan Night Clubs

15 Chest Presses Forward
15 Chest Presses right
15 Chest Presses left
15 Downward Chest presses

Stretch

10 Chest Presses Up
10 Chest Presses right
10 Chest Presses left
10 Downward Chest presses

20 Overhead Presses
20 Squat Arms Air Presses
20 Overhead Presses
20 Squat Arms Air Presses

20 Kettlebell knee to right elbow crunch
Stretch
20 Kettlebell knee to left elbow crunch

Start with 10 Reps at one side of the parking lot 1 at the Other side. Increase Goblet, decrease Swing.
10 Kettle bell swing
1 goblet squat

Time left to spare:
20 Skull Crushers
20 Sitting Right Arm Presses
20 Sitting Left Arm Presses
20 Skull Crushers

COT

I spoke to the story of Joseph and the trials his brothers put him through selling him into slavery and how through the lord he came through that. Which led him down a path of forgiveness when his brothers came to him in their time of need.

Forgiveness is key to walk with the Lord. We are called to forgive hourly, daily monthly and every chance we can. We harbor hatred towards others when we don’t forgive which leads us down the wrong road.

F3 Lancaster Launch Saturday
F3 The Fort Invergeance Sept 27
Mud Run
Ragnar
Check that newsletter

Prayers
Dilbert family member passed away
Several other pax family members
Teachers, Police and Military

First time Q’ing a kettle bell workout, so if it seemed not very well thought out, that’s because it wasn’t very well thought out…

Warmup

• SSHx25
• Windmillsx10
• Imperial walkersx20

Step 1

• Run 1/2 lap with bell
• Side bends with weight overhead x20 (x2 with 4 count) (what’s this called?)
• Swingsx20
• Rinse repeat (1/2 the counts)

Item B

• Run lap no bell
• Curls x15 each
• Slow squats x15
• Rows x15 each
• Repeat (x10 sets)

Third Set

• Dips x15 (Good form.  Imagine you have to push a weight on top of your head as high as you can when you go up from a dip.  It hits your traps much harder.  Ask Peabody.)
• Snatch x15
• Repeat

IV

• Peoples chair 30s, weight to chest 15s,  weight over head 15s, weight to chest 15s
• Cross toe touch with wight over head x10 (whats this called?)
• Repeat (toe touches x5)

MOM

• American hammer with weight x20 (strict twist only, no arm movement)
• LBCs x20
• Superman/Skydiver

Naked Moleskin

• Everyone rush over to Chicken&Wisdom for some knowledge bombs from Airborne
• Read the newsletter
• The Hive will be closed for Spuds run

I never know when I Q if I’m making it too easy or too hard.  IMHO in the end, all that matters is that the Q remain confident, maintain control, and finish the job.  I love Qing.  I love posting.  Some days it seems when I get to work, by 10am I am just motivating myself to make it to 5pm.  Knowing I have another workout to go to the next morning makes it that much easier.  Thanks gentlemen.

7 Men brought their bell to The Hive and got a nice all around workout. Legal counsel (the Chaser) gave a nice full version of the disclaimer.

The Thang

Mosey lap around the parking lot then circle up for warmup of:

25 x SSH
15 x IW
15 x Slow Windmills
10 x Slow Merkins
10 x Mountain Climbers
Plank Series

Grab the bell and head towards the Tennis Courts
15 x Chest Press each side, 15 X dips (IC) on the bleachers
10 x Chest Press each side, 10 x dips (IC)
5 x Chest Press each side, 5 x dips (IC)

Mosey towards the gate that leads to football stadium area
15 x Rows each side, 15 Bicep curls each side, run 1/2 way to stadium and back
10 x Rows each side, 10 Bicep curls each side, run 1/2 way to stadium and back
5 x Rows each side, 5 Bicep curls each side, run 1/2 way to stadium and back

Grab Bell and mosey over towards the shelter (but not in the shelter)
15 x Squats, 15 x Deadlifts, 15 x Kettlebell swings, Stretch legs
10 x squats, 10 x deadlifts, 10 x Kettlebell swings, stretch legs
5 x squats, 5 x deadlifts, 5 x Kettlebell swings, stretch legs

Grab Bell and mosey towards the school
15 x upright rows, 15 shoulder presses each side, 15 count people’s chair with bell in lap, 15 count balls to the wall.
10 x upright rows, 10 shoulder presses each side, 10 count people’s chair with bell in lap, 10 count balls to the wall.
5 x upright rows, 5 shoulder presses each side, 10 count people’s chair with bell in lap, 10 count balls to the wall.

Grab bell and mosey towards the cars
15 x Love handles, 15 big boy situps with bell above head
10 x Love handles, 10 big boy situps with bell above head
5 x Love handles, 5 big boy situps with bell above head

4 Minutes of Mary all IC
Plank Jacks x 15
LBC’s x 15
Rosalita’s x 15
Flutter kicks x 15
Dying Cockroach x 10

Announcements – July 22nd – Jay’s run convergence at SlowBurn (no Hive that day), Star Command convergence on July 23rd with Padre in Spartanburg area, Family Picnic at Spitz/Sweeper’s place on July 23rd as well.

Prayers – CSPAN’s daughter coming home from Columbia (the country not the city), injured PAX, safe travels for vacations, marriages and families.

Moleskin

Not much to say here other than to thank myself for putting me on the schedule to Q. Always an honor to lead.

Longshanks out!!