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.



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


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.


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.


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.

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