Arena VQ at Skunkworks

16 showed up for Arena’s VQ at Skunkworks.

Mosey down to the upper parking lot

Warm Up: (in cadence)

30 – Side-straddle-hop
20 – Imperial walker
10 – Merkin
5 – Burpies

Indian run with one kettlebell:

Split up into 3 groups with one kettlebell each
Run down toward C-building, across median, back to service road and around church back to where we started from.

The Workout:

Place kettle bell at the end of a parking space line.
Start from curb
Run out to kettlebell do exercise 1 – rep. Jog backwards back to curb. Sit on curb and get back up (preferably not using hands). Jog out to kettlebell and do exercise 2 – reps and jog backwards to curb. Repeat until you’re doing 10 – reps of the exercise.
Once complete, run one lap from upper parking lot up to main entrance, back toward high school and in the entrance across from high school back to parking space line.
Hold plank until everyone has completed.
Exercises:
- Two handed swings
- Clean

o Goblet-squat to shoulder press

Mosey on back to grassy area by the high school.

Ab workout
- 30 – LBC
- 25 – Flutter
- 25 – Dolly
- 15 – Freddie Mercury
- 20 – Heal to heaven

o Hold plank for the last 15 seconds.

For the second week in a row, the Q did not provide any commentary so I get to add my own. Arena aka Wabbit aka Awena aka Ron Weasley – solid work. I was dying on the last set of KB squats to press. Coach Fudd is the middle school soccer coach at CDS. Definitely a varsity level workout today.

Harley posted on behalf of Arena