My long awaited VQ at Meathead finally arrived. Just so happened to be on Thanksgiving. And with that said, I had a slower than normal work day on Wednesday to research and come up with a creative strategy for the kettlebell intensive workout. Well it turns out, there’s not a whole lot of room for creativity or variations on the classic movements. I considered filling the time with rogue hot laps around the school parking lot; but didn’t want to upset Voodoo or Witch Doctor. So after a thorough disclaimer, here’s what we did:
Warmup: SSH x 10, IW x 10, Merkins x 10
The Plan: Three rounds, do each exercise in order, follow the rep count posted (modify as needed to keep good form). If you finish all three rounds, ladder back down or start over with round one.
Swings – 20, 30, 40
Upright Rows – 20, 30, 40
Goblet Squats – 10, 15, 20
Shoulder Press (each arm) – 10, 15, 20
Lawnmower Pull (each arm) – 10, 20, 30
Snatch (each arm) – 10, 15, 20
LBC – 50, 50, 50
Slosh Pipe – 40 yard carry – Rotate turns throughout workout
Moleskin: Voodoo, Rachel and High Tide joined me for a 3 mile pre-run to get the blood flowing. We re-entered the parking lot with a minute to spare to find 8 others anxiously waiting with their KB’s ready to go. A dozen PAX is a perfect size group, enough idle chatter yet focused enough to get the job done. I didn’t recognize Witch Doctor with his Holiday Beard in full effect. TL brought his brother-in-law Bulls Eye from MN for his annual holiday beatdown. Mad was sporting the rucksack to man up the workout a bit. And while I thought having the workout in writing on a nice sign was cool, I still failed with no workout music. Fortunately, Voodoo earned Site Q points and was prepared with his mini- speaker. It was a rough start with GNR November Rain but picked up with Korn, Rage Against the Machine, Stone Temple Pilots, Smashing Pumpkins and more. Of course, the 10 foot Slosh Pipe was my way of mixing things up. Always fun to watch PAX weaving and struggling…and it’s good exercise (core, back, arms, etc.). Soul Glow carried the pipe like a boss. Thanks to Witch Doctor and Voodoo for letting me lead. Thank you Young Love for the takeout prayer.
Announcements: Tomorrow, 7am Kevlar (Convergence with Joust), Covenant Day. You know you want to. Joe Davis run in early January, sign up, it’s a great event. F3 Area 51 Christmas Party, Friday December 8th, sign up link below…
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