A well rounded beatdown

5 Stong men beat back the #fartsack to better themselves this morning and here is how it went…

COP

20 SSH
10 merkins
20 Imperial Walkers
10 Diamond Merkins
15 Low Slow Squats
10 Peter Parkers
10 Parker Peters

The Thang

Grab your bells and partner up. (1 odd man out who will play along)

Round 1:
P1 run hairband mile
P2 kettlebell swings
flapjack until combined 100 swings

Round 2:
P1 hairband mile
P2 Goodmornings
flapjack until 150 combined

circle up on 6, russian twists with 2 bells pass them to the guy next to you after each cadence of 1. do this a few times

Grab bells and head for the hill with same partners
P1 run hill 10 merkins at top
P2 overhead press
flapjack until 100 combined

P1 run hill 5 burpees at top
P2 100 curls
flapjack until 100 combined

P1 run hill 20 Freddie Mercury at top
P2 Tricep extensions
flapjack until 150

(plankwork mixed in)

Over to the wall for peoples chair, drop an inch and 50 airpresses
recover
back on wall hands to side for about 45 seconds
recover

5MOM

Pass the kb Flutterpress (probably not a good idea but decided to try it. 4 bells 5 guys
x10 in cadence, pass the bell
x5 IC, pass
x5 IC, pass
x5 IC, pass
x5 IC, pass

40 LBCs OYO

DONE!

COT – thanks for taking us out GJ

Moleskin
Even though we are about 2 months into the official shift of Overdrive to gear I know not everyone has a kettlebell yet so each week I am on Q I have had multiple plans in my head based on how many show and if we have enough kbs for each guy or not. Because of that I picked different things from what I planned and with that I know I forgot a few things for the backblast. Whatever I forgot feel free to chime in with.

Great work out there by all and while I know gear is new to some it is great for us, even you runners. #NoMorePencilArms Keeps our bodies balanced.

I will send an email with some thoughts on kettlebells prices and places for everyone, if you hit your typical sports place or even target they have them but you will pay too much.

Think about signing up to Q!