• When: 01/02/2019
  • Workout Style: Bootcamp
  • QIC: Suitcase
  • PAX: Ron Burgandy, Puddles, Billy Bob, Bambard, My T Sharp, Reef Donkey, Pocahontas, Dancehall, Immigrant, Sponge Bob
  • AO: Back Blasts, Tinkerbells

I had asked Ronnie B to Q at the QAR and told him I would take a swing at the bells.  I had attended the bells early one in this adventure called F3 but have not been in a while and remembered I had never Q’d before so no time like the present.  It was another above 50 degree morning on Jan 2.  Not sure how many we have left like this  but I’m not complaining.

The HIN and Bells warmed up with:

Side Straddle Hops x20

Wind Mills x 10

Cotton Pickers x 10

Sun Gods x10 ea direction

Good Mornings x 10

and a little stretch

HIN’s took off and the Bells circled up for three rounds of these exercises and a slow mosey around the parking lot (well most of the parking lot).

Goblet Squats x10

Overhead Press x10 ea arm

Kettle Bell Swing x 10

Bent over row x10 ea arm

Goblet Lunge x 10 ea leg

curls x 10 ea arm

Lunge air press x 10 ea arm

American hammer x 10

Floor press x 10 ea arm

Plank Row 10 ea arm

While we were finishing round three, the HIN’s ran by and wanted to join but we had almost 15 minutes left, so I sent them on their way.  We went over to the back patio and did two rounds of 10 ea:

Dips

Erkins

Derkins

Step Ups

Back to the parking lot for a round of toe taps on the curb and finished up with the parking space merkins from one end of the lot to the other. With a few minutes left, we circled up and did a little Mary and gave the HIN’s permission to join in.

Check slack for workouts on Thursday, YHC took the pax out in prayer.  You always need to push yourself to step out of your comfort zone and try a different workout or Q a new one.  This is something we all need to do more of.  It’s easy to get into a routine but try it, you may like it.  I sure did this morning. Ronnie B, put me down for another one!

Suitcase

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