Just like old times

A game time scratch left the Q slot open at the MannDate this morning, so Lab Rat jumped on it like a hand grenade at a SEAL convention (too much?). Not being an expert at kettlebell workouts, he reached deep into his bag of tricks back to his first ever Q…..in which he promised a then injured Bleeder (some things never change) that we wouldn’t run a step.

Warmup:

-Run 3 laps around the “track”. Everybody’s healthy, so why not?

-COP with warmup and stretchy stuff

THANG

-12 minutes of farmer carry, alternating sides every 2 minutes

-Slowsy to the back of the school where the picnic tables are located. In sets of 10 as the Q calls them: Step ups (each leg), incline APD’s, hand release merkins, and goblet squats. 5 or 6 sets of everything….roughly.

-5 minutes of back friendly yoga.

NMS

This was my interpretation of the Men’s Health article called “5 exercises every man should master” that was floating around back when I was starting F3. They hold up, I think. It was nice to not have to worry about the guys that were finishing early, or the guys who were lagging behind, as the easy pace kept everyone together. If you worked on form, you got your workout in for the day without the need for doing ridiculous reps. AND for that,

Lab Rat apologizes…