Awaking to the sound of rain this morning YHC was wondering how much room the Bell men would have to share with the Hole in None men????? Giving a 4,2,1 minute warning and here we go. I guess having Q’d before YHC just stole the reigns from Pastor Cleavor (sorry brother) and gave a flawless mission statement and credo (yes it is look it up). With that finished YHC had a warm up planned that is not of the normalcy for the Tinkerbellers. As we bolted off to under the roof by the Pro shop YHC began the warm up like this:
- Sling shot – Left to right swing bell around torso for a 10 count then right to left.
- Halo – Using both hands swing the bell over head in a halo pattern
- Good Mornings – Hold bell behind head and do normal bend at waist good mornings
- Single Leg Deadlift – left leg up right hand bell standing up straight, right leg up left hand bell standing up straight
With the warm up done with very little mumblechatter, except the Q swallowing said bug (yucky protein) we moved right into The Thang consisting of a rack and stack and stack.
*Single arm – Bent over row, Curls, Press, Shot Put (new one, careful of the windows)
**Moving – Lunge pass through (thank you Blue for making it easier), Crazy eights, Bob and Weave
*Double arm – Goblet Squat, Kettlebell Swing, Shoulder to shoulder, Front Row\
**Sitting – Sit up and Press
One circuit = *5 reps **10 reps
Second circuit = *10 reps **10 reps
Third circuit = *15 reps **10 reps
Once 3 circuits were completed we moved over to the benches for a quick shoulder burnout.
5 dips, 5 erkins, 10 dips, 10 erkins, 5 dips, 5 erkins with no breaks
With time running out Mary was called and the pax were taken out with some needed ab work
- 20 LBC’s
- 20 Low slow flutters
- 15 Freddie Mercury’s (utilizing proper form – definitely hurts when done properly and not fast)
3 minutes remaining RonB took us to the wire with the Protractor
YHC moseyed the pax over to where the Hole in None men were finishing up. Announcements – Prayer concerns (two very important ones), YHC took us out in prayer asking for each man to give it away each and everyday.
During YHC’s prayer I meant every word when I mentioned the pax have helped me through one of the toughest challenges of my life. First and foremost the prayers have been the foundation to hold my M and myself up to fight with this issue. Secondly all of the kind, concerning words that have boosted me up when I may not show it but have been mentally low. This has undoubtedly been a tough time in YHC’s life but I believe the Sky Q has brought me into this great group of men to carry me when needed and to allow me to falter but recover at my own pace. Those of you I have leaned on more then the rest know who you are but mean the world to me. Much respect for what you men have given away day after day after day, it is most impressive and keeps me giving it away daily.