• When: 2019-06-19
  • QIC: Ranger
  • The PAX: Dunphy, Nick, Ken Doll, Sharknado, Chowda, Ranger

Anchor block workout with a kettlebell

Well, GED got YHC to commit to Q an Anchor kettlebell workout, then bowed out because he needed some beauty sleep… He was missed, but not just because we didnt have music, we missed his encouragement too. While announcing that YHC was not a professional and it was my first Q for a kettlebell workout Ken Doll pointed out that is was just like working out with a block and that gave YHC the encouragement to carry on. YHC was also appreciative of the pax concern that the bill that the weinkie was written on gets paid. They are so caring

Disclaimer and Prayer

Weather, high 60’s and misty

The Thang:

SSH x 20 IC
TTT x 20 IC
IW x 20 IC

Round 1:
20 Kettlebell Swings
20 Squats
20 Shoulder presses

Round 2:
20 Single Arm Snatch (each arm)
20 Single Arm Rows (each arm)
20 Sit-ups with press

Round 3:
20 Step Ups (each leg)
20 Merkins on Kettlebell (each arm)
20 Slow-Mo Mountain Climbers

Round 4:
20 Curls
20 Overhead Presses
20 Tricep Extensions
20 Bell Busters (Merkin, Curl, Overhead Press, Tricpe Extension)

Round 5 – Mary:
20 Situps with Press
20 Flutters with bell overhead
20 Iron Crosses
20 Boat Canoes


Announcements: Runvergence Friday at RBHS – Stomp, Reaper, Ruck Soccer. start at 5:00 converge at 6:00 for COT & BOM

Prayers: Recovering pax, Families over the summer traveling

Devo: Hebrews 6:19 talks about having Jesus as our hope that is an anchor for us but we have to tie on to that anchor with a rope called Faith.