Bringing #Merlefest to #BNW

Bringing #Merlefest to #BNW

QIC: Frostbite

Date: 04/23/2025

PAX: @Cobra (#kotters), @Airbag, @Starfish, @Manscape (WD), @Lucky Charms, @Brittani, @Transcript, @Bluto, @Lace, @Woodpecker, @Mater, @Singing Cowboy, @Frostbite (WB, QiC, YHC)

YHC had the keys to the best kettlebell workout in DashPaxLandia this AM! Coming up with a theme (at least for the music) was a no brainer. #Merlefest is this weekend in Wilkesboro and there has been quite a bit of MC surrounding the family friendly bluegrass festival hosted in our backyard. While YHC has never attended (blame @Starfish), YHC’s M grew up going and we have been meaning to get back, but it always evades us. Anywho, YHC looked up the set list and there are some awesome bands coming to town, so I spent my afternoon perusing Spotify and curating a great playlist for this AM based on the artists in attendance. It got a lot of approval from the #PAX in attendance.  Besides the music, here is how our morning went:

Warmarama:

@Frostbite: “Any new guys?”

@Cobra: “Hi, I am Brian” – wow it has been a minute since the Nantan Emeritus, OG BA, and source of all Mongoose’s jealousy has graced us with his presence. Let’s go! #Legend

SSH – 20 x IC

IST – 10 x IC

Hillbillies – 10 x IC

Abe Vigoda – 6 x IC

Whirleys – 10 x IC

Arm Swirly Things F/R – 5 x IC

OH Clap – 5 x IC

Seal Clap – 5 x IC

Moroccan Night Clubs – 5 x IC

The Thang:

Modified DORA of sorts. Partner Up.  Partner A does reps of exercises while Partner B runs to the road, does 5 burpees, and moseys back. Flapjack.  All exercises were 100 reps as a pair/group and DC when applicable. Move onto the next exercises when you reach 100.

Exercises:

SSH

OH Press

Goblet Squats

SSH

Skull Crushers

Romanian Deadlifts (DC)

SSH

Upright Rows

KB Swings

SSH

Curls

Chest Press

SSH

Calf Raises

Alternating Lunges

Most Pairs got through at least the Chest Presses. Strong work was put in!

5 MOM

Little Baby Crunch Low Flutter – 10 x IC

Cobra Crunch – 10 x IC

H2H – 10 x IC

Supermans

Dying Cockroach – 10 x IC

TIME!

NMM:

@Singing Cowboy put the EH on @Cobra this AM and @Cobra hasn’t lost a step. Dude is still a beast. He is also now part of the #Respects

@TSC keeps killing it with the EC Rucks and I think I heard a few sing alongs throughout the AM

@Airbag crushed it but today he found out that @Starfish and I are indeed related. He hopes that his 2.0 gets his M’s genes like me 🙂

@Manscape and @Lucky Charms were out front all morning getting in the work. Special s/o to @Lucky Charms for the best sign during NameARama

@Lace was truly out front all morning and was seen modifying the #RDLs. Sure, I will count it

@Woodpecker was a big fan of the music and is a big fan of #Merlefest

@Starfish approved of the music which always makes me proud and/or relieved

@Brittani and @Tranny were great partners and I believe we were the only ones actually counting

Announcements:

The re-launch of #Launchpad is happening. 05/05. Monday mornings at 0530 at Oak Summit Park. North side curious? Hit this #AO up! Be on the lookout for a Saturday option as well.

Samaritan Ministries next opportunity is 05/19! 6 #HIMs are needed!

Prayers

Aging Parents

Sassy Children

YHC took us out thanking the SKYQ for a great morning and asking for overall warmth and comfort from Him.

Thanks for the keys, @Transcript! I love this #AO and need to get out there more often. You are doing well, my friend!

All the love,

Frostbite

Playlist attached below – give it a listen!