A relatively warm December morning in Durham. YHC tried to hype up the Q a little bit, and six other PAX answered the call.
Warm Up:
- SSH x30
- Harvesters x10
- Hillbillies x10
- LBAC: Forward x10 and Reverse x10
- Slow Merkins x10
The Thang:
We walked over to YHC’s FJ Cruiser to unload some heavy items that he had loaded the night before. The items included two 45 lb kettlebells, two 35 lb kettlebells, a 20 lb weighted vest, a 60 lb sandbag, a rucksack with a 30 lb plate inside, and a bucket filled with gravel of unknown weight. We picked up the gear and made our way across the street to the parking deck. YHC had the group switch on the gear every so often to give the guys carrying the bucket and the kettlebells a little bit of break. Our destination was the roof of the parking deck.
At the top we lined up the gear and YHC explained the seven stations we would rotate through.
- Squat with sandbag
- Bent over rows with 45 lb KB – alternate arms every 10 reps or so
- Swing with 45 lb KB
- Bucket Carry to stairwell and back. When this person returned we rotated.
- Bicep curls with rucksack
- Deadlift using two 35 lb KBs
- Weighted vest merkins
Forearms were already a little fatigued from carrying the gear up, and these stations absolutely blasted them. Stations 1 and 7 were really the only reprieve as just holding the weight for some of the exercises was a chore. After one full rotation we ran a few laps around the roof to give the muscles a minute or two to recover.
Another round through the stations!!
Before carrying the gear down we got in the People’s Chair position on the wall and each PAX did a 10-count. We then grabbed the gear and made our way back to the startex.
Mary:
YHC told each PAX to lead an exercise.
- Freddy Mercury’s x20 (Shake It)
- Flutter Kicks x20 (Spot)
- Iron Man/Super Man x20 (Iggy Peck)
- Heels to Heaven x20 (Low Tide)
- Homer to Marge x20 (Chowdah)
- Hello Dolly x20 (Blanche)
- Box Cutters x20 (Magellan)