Bad Apple Kettlebell BD AO: AlphaRuck When: 11/04/2020 QIC: Goat PAX (6): Goat. Rusty. Brutus. Snax. Sprocket. Cornhole Preamble:QIC was excited to offer up some post election night stress relief with a little kettlebell beatdown. Warm-O-Rama:Warm-O-Rama was quick, simple, and got the blood flowing to make the 36 degree temp feel manageable. Side Straddle Hops. Mt Climbers. Arm Circles. and A Pagodas. The Thang:Each PAX brought their own kettlebell ranging from 20-30lbs. KB Swings. Lap. Merkins Place KB on the loop 30 KB Swings. Run a lap. 30 Merkins 25 KB Swings. Run a lap. 25 Merkins …20, 15, 10 On Q Count Maintain Deep Squat (90*) / Curls x 20 Maintain Deep Squat/ Press x 20 Maintain Deep Squat/ Skull x 20 Maintain Deep Squat/ Front Arm Raises x 20 Lap Good Mornings and Goblet Squat x 20 Hip to Halo and Goblet Squat x 20 Clean and Goblet Squat x 20 KB Chop and Goblet Squat x 20 Lap Swings Lap Merkins Place KB on the loop 30, 25, 20, 15, 10 Rinse and Repeat We didn’t quite make it through 2 times around…but we were close. Definitely worked the body from head to toe. COT:Thunder Meat Race this Saturday to push the body and support a great organization. No Longer Bound. Continued prayers for our country.