Cadence Can Kill

A cold morning over in the Quay this morning. YHC was very glad to see a few cars roll in while returning from a nice EC route still lit up by Christmas lights…cuz everyone knows YHC just can’t see so good! Turned out to be a co-Q with 6 PAX, as FedEx had an extra kettlebell and I had extra’s which gave everyone something of everything!

FNG’s: No.

Warm Up: FedEx led the circle. SSH x 25, Good Mornings, Fazio Arm Circles, Imperial Walkers, Hillbillies, Michael Phelps, 5x Burpees.
The Workout: Kettlebell Thang 1st: YHC cooked up a 12/28 reps workout. Most Pax finished before FedEx took over the Q again. 12 Halos, 28 Bell Merkins, 12 Shoulder Press Each Side, 28 Tricep Press, 12 Squats, 28 Swings, 12 Curls for the Girls Each Arm, 28 Lawnmowers alternate sides, 12 Midget Love Handles, 28 Boobity Boobity’s, 12 Figure 8’s, 12 Clean/Jerk/Press.

Next Thang was on FedEx and he killed us with reps and cadence. Legs and Shoulders were hit hard. We did 20, 14, and 12 counts of: Step Ups, Pulse Squats IC, and Side Lunges. Then it was 20, 14, and 12 counts of Dry Docks, Dips IC, and Shoulder Taps IC.

Mary: FedEx took the lead for Leg Raises, Freddie Mercury’s, Standard and Side Planks with arms/legs up. Pickle Pounders

Announcements: Monthly challenge is out there for accountability. Check Slack.
T-Claps (Recognition): Sparky…out for his 2nd workout! FedEx for coming prepared to combine if necessary.
Prayer: Thanks for my M’s recovery. PAX who are doing this on their own in F3 nation…getting after it. FedEx took us out!