Keep Moving!

Keep Moving!

Workout Date:

02/01/2019

QIC:

Rousey

PAX:

Penelope, One-Call, Bling, Headgear and Valvano

The Thang:

Note: Impromptu Q; details are a little fuzzy; expect embellishment & inaccuracies.

Conditions: High 30s, dry sheltered from most of the elements in the parking deck.

Equipment: Kettle Bell (KB); weights: 1 set of 20 lbs., 1 set 30 lbs., 1 set 40lbs., 1 set of 50lbs., 1 60lb., 1 70lb., 2 80lbs. and the hulking 100lb. Sandbags; weights: 2 60lbs. (I believe).

The evening prior, YHC HC via Slack to the prestigious #BeachBells (BB) channel looking forward to his Friday regimen of throwing around some lead with arguably the most beastly #HIM in the region. YHC rolled into the parking deck, exited his car, greeted by 3 sweaty PAX who were finishing EC running, but also noticed that our stalwart AOQ Wolverine was missing. YHC inquired who was “plan B” to Q and in tandem offering to Q if necessary. #Mumblechatter ensued with YHC given the infinity gauntlet to lead an impromptu #weinke/”Q as you go” for the next 45 or so minutes.

Warm Up: 2 rounds of 8 – 10 reps. swinging (Pax choice of 1 hand or 2) of weight of their choice.

The order of the following circuits are probably not recorded correctly and incomplete; I can barely remember my kid’s names.  Did I leave the garage door open?

Circuit 1: Sandbags were stationed apx. 30 yards from each other with the 100 lb. KB at one end. In a conveyer belt like fashion 1 Pax would farmers walk the KB to one end, perform either 5 cleans with the sandbag or 5 clean & press, farmers carry the beast of a bell back to the beginning and hand it over to the next Pax. Remaining Pax would stay active by KB swing with weight of their choice, Merkins, LBCs, something & “keep moving”.

Circuit 2: Generally same concept as circuit 1. 5 reps. of straight leg deadlift with 100 lb. KB, carry sandbag 30 yards to other sandbag, 3 blockees (but with sandbag and jump), and tag next partner. Remaining Pax would stay active by curling a KB with weight of their choice, Merkins, LBCs, something & “keep moving”.

Circuit 3: Pax partnered up. 1 Pax did 30 KB swings with weight of their choice while other Pax did LBCs. Once the reps. were completed, tag and switch.

Circuit 4: With the KBs now strewn all over the place, YHC had Pax do a Wolverine awful classic of bear crawling around each bell stopping to do 1 staggered Merkin; LBC at end. It was such a #crowdpleaser, we did it again; plank at end.

Circuit 5: Pax partnered up. 1 Pax did 7 KB snatches (ea. arm) with weight of their choice while other Pax did a weighted wall sit. Once the reps. were completed, tag and switch.

Circuit 6: Same concept as circuit 2. Something with the 100 lb. KB, carry sandbag 30 yards to other sandbag, an exercise that I can’t remember, and tag next partner. Remaining Pax would stay active by Turkish get-up, KB swing with weight of their choice, Merkins, LBCs, something & “keep moving”.

Circuit 7: Pax did a final set of 30 KB swings with weight of their choice.

Cool down stretch.

Time!  Pax looked smoked; I sure was.

COT
Count-O-Rama 6
Name-O-Rama
Praise report/Prayer requests: Spoken and unspoken.
BOM by One-Call.

Announcements (this section unabashedly cut & pasted…most of it…with edits and Rousey comments…from One-Call’s BB day prior at The Village).
– QSource – GREAT work – Principle 3 and 4 were covered – Group and LDP – If you can make it out at 0445 on Thursday, DO IT! Excellent study so far!
– P200 – Get with Sunshine or Hot Tub and get him $$$ – HC now! I’ll take the 1/8 mile loop – please no inclines.
– Hopefully everyone saw the 1st email blast with some cool data on one of our Brothers – Texas Ranger.  We have a few more in the kitty we will send out every other week or so, but feel free to email F3GrandStrand@gmail.com with your answers to the questions and we can add you to the queue (there you go Redcoat!) These are great!
– Starting today – February 1, our 1st F Q and Weasel Shaker are calling for a Merkin Challenge!  100 per day for week 1; 150 for week 2; 200 for week 3; 250 for final week.  Includes those done at beatdowns. We did some stuff! At least equivalent to 100.
– Next Wednesday will be #2ndF Lunch.  Place TBD hopefully before 11:30 AM on that day and hopefully a place that is not shut down by DHEC. Kind Belly restaurant…pitched by Brown Bag last time…was excellent with a patio that could seat several Pax.
– Ground Zero Dragon Boat – April 27.  Brown Bag on Q.  Get with him.  DEFEND our championship!!!! Valhalla!
– We have a “networking/business directory” in our Slack Channel.  The linked is pinned, so get on it, and it can be a great resource for guys looking for someone in a particular field.  For example, as we learned from the email blast – Texas Ranger is a Bridge Engineer!  So, if you need one.  Boom!  Driving over a bridge that might go boom?  Seriously, great idea!

NMMS: Great push this morning!  Thanks for having the confidence in me to Q on the go!  If you haven’t tried BB, I encourage you to give it a go.  Start light, set reasonable goals and go out and crush it! KB training can be a great way to supplement whatever your training goals might be (running, rucking, mud races, etc.) as well being a solid & varied workout on its own!

Aye!

Rousey

If you’re going through hell, keep going (“keep moving”). Winston Churchill

Leave a Reply