Strong Arms

  • When: 05/8/17
  • QIC: Gobo
  • The PAX: Havard, Sulfer Toe-n-turf, Cpt. Stubbing, Parrothead, Seahorse, Minecraft, Milton, LETC, and Mayhem

Wow! The weather was nice and cool. Perfect morning to sweat to a kettlebell workout. Milton, for some reason, thinks he’s going to take my Q.


  • 30 X SSHs
  • 25 X Hillbillies
  • 20 X Mountain Climbers
  • 15 X Windmills

Put your kettlebells in Gobo’s truck and mosey to the pull-up bars.

The Thang: Do as many rounds as possible. After each round, run down to goose poop island and back around to the pull-up bars.

  • 25 Kettlebell swings
  • 5 Pull-ups
  • 20 Overhead tricep raises
  • 5 Chin-ups

Most got through about 5 sets. Then while waiting for the six….


  • 20 Flutterkicks with overhead kettlebell
  • 20 LBCs with kettlebell
  • 15 American Hammers
  • 10 WWII sit-ups

COT: Make good decisions and be a positive influence in someone’s life today and this week.


  • S-n-T took his sweet a$$ time to put his shirt back on so Cpt. Stubbing ran back to get him. This forced me to have everyone do 20 burpees while waiting.
  • LETC was in beast mode!!! Way out in front of the PAX.
  • Apparently, Biggy Small’s feelings are hurt when the PAX says “respect”. Here’s a tip for ya….Don’t get old! #toughlove Niles, we may need you on this case.
  • Parrothead, I hope you are still blessed even though I prayed for you to travel to the wrong location.
  • Warm event on May 20th! See BTB.

Thank you for letting me lead!

Aye, Gobo



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