Author: Footloose

5 Pax came together this morning for a nice easy (read: brutal) workout.

Don Draper and Greenbow took off running and managed to find every spider web on this side of the county.

Florence, Chaplin and Footloose stuck to kettlebells.

The workout-

All about the Benjamins: 25 curls for the girls, 25 lunges, 25 KB swings, 25 lunges, 25 overhead presses, 25 lunges, 25 squats, 25 lunges

The pax moved into a circuit of 12 weighted calf raises,12 chest presses, 12 cleans/arm, 12 rows/arm. 6 rounds in total.

11’s: American hammers, weighted WWII’s. Only had time for about half.

Numbers, Names, Prayer

According to Florence this was the hardest KB workout thus far, thanks to those snatches. Thanks to the PAX that joined me this morning for the Q.

2 Q’s in so many weeks. I didn’t plan to lead this week, but picked it up last minute. I had no idea what I was going to have the Pax do until last night at about 10pm. Since tomorrow is my 29th birthday, I decided we would do sets of 29 of each exercise. The group was small this morning with just 3. Florence modified and did what he could, props to him for still getting out there.

Side straddle Hop
Windmill
Inchworm
Mericans
Plank
Grave Digger
UHaul
KB Swing
Lunges – double count
Goblet Squat
WWII
American Hammer
Flutter Kicks
Crunchy Frog

We moved through these faster than I anticipated, and my backup was doing burpees. I thought better of that. Rosie and I took a lap around Sweaty Beaver with our kettlebells, came back and joined Florence doing some shoulder presses, another round of WWIIs and two laps around the parking lot.

Numbers, Names, Announcements, Prayer

Prayers for OC’s son during surgery today as well as safe travels and recovery for Florence.

Next week 2/23- 2nd F lunch at Brickhouse Dinner 11:45(?)

Special thanks and shout-out to Rosie and Florence for the advice on planning and leading a Q – it was greatly appreciated.

I wasn’t sure what to expect for my VQ. I spent all week thinking about the direction I wanted to go with kettlebells, until I finally sat down last night to create the workout. For better or worse it was influenced by my experience with Crossfit. I spent well over an hour combing through the Lexicon and Exicon, trying to find the proper names for all the exercises I wanted to perform (a mental workout I was not expecting). By the time I was finished pulling the Q together, I was seriously questioning my sanity (I think at least one other pax questioned it while we were suffering through the EMOM). Turns out jumping rope isn’t as popular as I thought it was going to be. I think it ensured the runners would never join in on any of my future Q’s. All in all the guys put in good work and I was happy to hear the midwife noises. FEBA

W/U – Down drive at B.W. (5-7 minutes)

• High knees
• Ukrainian Soldiers
• Butt kicks
• Karaoke

Stretch (1-2 minutes)

• Finkle Swings  
• leg on knee into sitting position
• upper body if so inclined

Super set x 3

• Lunges with weight (8 down, 8 back)
• 30 sec plank

EMOM x3

• 10-15 KB Snatch
• 45-50 jump rope or 1 lap around small parking lot
• 20 KB squats
• 30 Russian Twist (double count)
• 20 KB Deadlift

Super Set x3

• 25 KB Swings
• 15 OH KB Press

Abs x3

• 15 WWII
• 10 Heels to Heaven

Numbers, Names, Announcements, Prayer

Shared by Doublemint – The 5k Walk and Roll for The Virginia Home is coming up in April. Consider taking a Saturday to spend time with the residents walking around Swan Lake. https://thevirginiahome.org/events/walk-n-roll/