Bells and Abs and Sprints and Whistles

Here is how Q number 3 for the week went down. The pre-ruck was excellent, the conversation was solid, and the temperatures were pleasant.

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The Thang

Structure: 5 Minutes ON / 3 Minutes “off”. Is it really off, though? (Narrator voice: “It was not, in fact, off.”)

Round 1-3: The Bells

Perform a continuous flow of the following exercises. Once the reps are done, sprint the short loop around the parking area and repeat until the whistle blows from YHC’s speaker.

• 10 Kettlebell Swings

• 10 Goblet Squats

• 10 Skull Crushers

• Short Loop Sprint

The Whistles (The “Off” Time)

When the timer hits the 3-minute “rest” interval, it’s not actually rest—it’s abbs. Lots of core work. Beach season is coming! Drop where you are and cycle through and keep going till the next whistle.

• 10 LBCs

• 10 Freddy Mercurys

• 10 Heels to Heaven

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The Evolution

After completing 3 full rounds of the above, the circuit shifted ever so slightly.

Same 5 On / 3 Off timing, but with a fresh set of movements:

• 10 Curls

• 10 Chest Presses

• 10 Cardigans (It’s a pull-over, but thanks for asking)

• Short Loop Sprint

During the 3-minute intervals, the Pax performed:

• 10 Penguins

• 10 Crunchy Frogs

• 10 Low Flutters

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And done. Short round of Mary with some Prom Dates, Dying Cockroaches, and perfect form Merkins to round it out.

Was it a little core-heavy? Yes. Yes, it was. Was the Q the only one who enjoyed the music? Possibly. Did everyone seem to have some semblance of fun? (Narrator voice: “This point remains open to some debate.”)

Bam, we missed you. The keys are hanging on the handicap parking sign.