Just stick your @ss out! (Late Backblast)

Just stick your @ss out! (Late Backblast)

3 Pax for the pre-run and 3 more for the Main event.

YHC has not Q’d in a little while so the disclaimer was given a little extra emphasis and off we went.

Mosey around building for a little warm-up

SSH x 15

Moroccan Night clubs x 15

LSS x 15

IW x 15

(I think)

Part Uno:

Partner up

P1 pullups

P2 Abyss Merkins on the kettlebells until Partner returns

Flop

Rounds of 10,8,6,4,2 pullups with Merkins in-between

Take Bells to partially completed field with Large spikes sticking out of the ground and loose 1970’s outdoor carpeting

Each Called Exercise, then Sprint width of field, jog back to start

Exercises:

One-arm Presses.  Each arm 5, 4,3,2,1 [SPRINT]

25 Swings each arm[SPRINT]

25 Goblet Squats[SPRINT]

10 KB Burpees[SPRINT]

Curls each arm 5,4,3,2,1[SPRINT]

Bent Over Row 5,4,3,2,1[SPRINT]

25 Sumo Squats[SPRINT]

Return to Lot and ~1 minute of Flutters

COT

After going Q-less for a long stretch  YHC was a little rusty and maybe that showed in a upper-body heavy workout.  Thanks to General_Underscore for the opportunity to lead and also thanks to all pax for not impaling yourselves on the huge bolts still sticking out of the yet-unfinished turf field.  Always happy to return to Foxhole.

Note:  The title to this backblast refers to some helpful guidance on proper kettlebell form from Frehley’s.