- When: 12/21/2020
- QIC: Mule
- Pax: 18B, Bidet, Chestnut, Cockroach, Deadlift, Farva - Kinston, FireAnt (RESPECT), FlatHead, Gopher, Mule, Never Happened (RESPECT), Sissy Bar, Six Shooter (2.0), Speed Square
14 PAX and 2.0 met at Pearson Park for the #thefloodzone Kettlebell workout. It was wet with a little drizzle coming down, but that slowed pretty quickly. We discussed some covered options if the rain got too heavy but no need. 5:30 hit and we got started with the disclaimer, and distancing suggestion.
Warm-up
SSH x10IC
Good mornings x10IC (stress the importance)
Squats x10IC
Merkins x10IC
The Thang
TABATA (3 Rounds)
1 min Goblet Squats
30 sec Planks
1 min Bent over rows
30 sec Planks
1 min KB Swings (Eye level)
30 sec Planks
1/2 Get Up-Back-Elbow-Hand-Elbow-Back x5 Right, x5 LeftIC
KB Clean and Press–Alt Arms x5 Right, x5 Left IC
Get Up to Bridge –Back-Elbow-Hand-Bridge-Elbow-Back x5 Right, x5 Left IC
TABATA (2 Rounds)
1 min-Oblique Standing Side Bend (alt sides)
30 sec-Plank
1 min-Lawnmower Rows (alt sides)
30 sec-Plank
1 min-KB Thrusters
30 sec- Plank
KB VUp Count down x10, x8 On my Up
COT
Prayer Requests:
Sissy Bar’s M
Chestnut’s mother
Holidays and travel
PAX and families dealing with COVID
Praise-Flathead’s daughter had a good appt last week and new med is helping.
Announcements:
Jackpot is on Q at #theswamp Tuesday. LC105 is on for Tuesday.
Anyone interested in ’12 Miles of Ruckmas’, meet at Fairfield Tuesday morning at 0800 with rucks. Plan on about 4 hours. Shortstop is heading this up.
Thursday will be a converged bootcamp at Row the Boat (Bill Fay) at 5:30am, lead by Shank, Shortsale, and DrJ, and will be 2.0 friendly.
No PAX lunch Thursday, and no workouts Friday, Dec 25.
Moleskin
Preparing for this Q was the most intimidating so far. I haven’t had the ability to attend many KB workouts and the terminology and techniques are foreign to me. Thankfully, I was able to attend Knight School Saturday and learned a lot from Abu. It is also helped to modify what I had picked up from the few workouts I had attended, the TABATA routine was modified from one of Shortstop’s Qs. The best way to learn is to teach, or lead/Q in this case, so it was a honor to get out there. I know I’m 1% better this morning because of it, and hopefully the other PAX are too.