Four happy souls arrived for some morning fun. A crisp 38*, a stunning sunrise, and a little sweat with the 62# kettlebell.

Warm Up

20 IC SSH

15 IC Windmills

15 IC Toy Soldiers

Arm circles forward and back

15 IC Mountain Climbers

10 IC Merkins

Parking Lot Fun – high knees, butt kickers, karaoke, speed ladder drills. Just warming up the bones and muscles.

Carry “Helios” the bug kettlebell back to the playground and you aren’t allowed to set it down except when the Q over-rides that idea at various points in the workout.

At the Playground we do 1 man swinging the KB for 15 standard reps while everyone else does Merkins (Rd 1), Block curls (Rd 2), and OH Press (Rd 3). Q over-rides initial kettlebell no-touchy-the-groundy rule for the end of Circuit 1 break.

Circuit 2 is the same idea except Burpees, Block Thrusters, and Toes to Bars for the rounds. Q Over-ride again in force.

Circuit 3 is the same as Circuit 2 after a unanimous vote amongst the PAX.

Mosey to the front with forearms burning for some!

A little bitty Mary – Flutters and Hello Dolly’s.

Then a little yoga with Q using the most mild and soothing voice – everyone relaxes, shares intimate details and feels loved.

Moleskine

Tonka discovers that nowhere in the Q’s initial rules was there a statement about sitting down with the KB on your lap and uses that to alleviate some static stress from other Pax. Is it using your brain or….does sin lie at the door???

Shirley has been infected with counting problems from Cheetah.

Cheetah cannot do work with his back to the squad.

Reflection

Genesis Chapter 4, 6-7

And the Lord said unto Cain, Why art thou wroth? and why is thy countenance fallen? 

If thou doest well, shalt thou not be accepted? and if thou doest not well, sin lieth at the door.

To me, the most important lesson from Cain and Abel is that we must bring our best to the Lord. He wants us to be grow and learn and He can’t change us if we only give Him a partial effort.

Fun to lead. See y’all soon.

Anvil