QIC Surf and Turf
Pax:Yardsale, Surf n Turf
Two men showed up for a Kettlebell workout. QIC showed up at 5:33, but we got a good start by doing a lap around the lot.
COP
warmup included the following 10X in cadence: SSH, Imperial walkers, Don Quixotes, Hillbillies, front and reverse arm circles, merkins , flutterkicks, heels to heaven, and reverse scorpions.
After warmups we traveled to each light pole in the parking lot and did the following: 10X each arm lawnmowers, 19X each arm cleans, 20X squats, 10X each arm curls, 20X kettlebell swings, and 30X calf raises.
Next was 11’s. One end was skull crushers, the other end was WW2’S with a kettlebell press.
Numberama, Namerama, Yardsale took us out.