Chilly Bells

It’s been several months since YHC has been on the calendar to Q and the forecast was calling for a “Feel Like” temperature of 17 degrees, so I knew there couldn’t be a lot of standing around while I got the rust knocked off.

8 PAX circled up at 0515 promptly and YHC gave disclaimer.  Since many Q’s often have an interesting nugget of information for their workout, I had to share that today was Squirrel Appreciation Day and mentioned a few ways to celebrate.

Warmup

• 10 Good Mornings IC
• 10 Don Quixote’s IC
• 25 SSHs IC
• High Knees w/ Burpess IC (every 5th one, add a burpee. 5:1, 10:2, 15:3, 20:4, 25:5)
• 10 Plank Jacks
• 1 lap around the F3ing Loop

The Thang (everything below performed with kettlebell)

• Curls, Right arm Tricep Ext carry across field (250′), Derkins on the rail w/ KB slap, Left arm Tricep Ext back across field
  • 4 rounds performed, increasing by 5 each round
• 25 LBCs w/ KB on chest
• Tricep Extensions, Right arm Suitcase Carry across field (250′), Goblet Squats, Left arm Suitcase Carry back across field
  • 4 rounds performed, decreasing by 5 each round and starting at 20
• 25 American Hammers w/ KB
• Kettlebell Dips at picnic tables, 2-handed Tricep Ext carry to stormdrain boxes, KB step-ups on boxes
  • 3 rounds performed (10, 20, 30)
• Wall Sit w/ KB extended straight out for 10 seconds and then down for 10
  • 4 rounds performed
  • PAX were then advised to hold KB in straight out position for as long as they could for the last round.
• On their six, we did some Mary back at the AO
  • 25 Flutter Kicks with KB raised straight up IC
  • 6 inches w/ KB held at same elevation as feet

CoT

• Countarama
• Namearama
• Announcements
• Praise / Prayer Requests
• Closed out in Prayer

The men worked hard today and there wasn’t a chance to let the cold set-in.  Grateful for the opportunity to Q again.