The Q grew up in Ohio and Indiana, then moved to NC for a couple of warm years before he moved to Brazil. He has never re-acclamated to the cold. This frigid morning, at 5:27, with no one else there, he was considering a much warmer workout when Bertha and Hefty appeared on the frozen tundra. The Q waited a few more minutes in hopes that Ziplock would appear toting the lighter kettle bells, but alas, he was sleeping off the cloudy haze of a riotous night with the Cubs, leaving the group with no choice but to use the heavy bells. Thanks again Clark.
The WARM UP looked a lot like this:
20 IC SSH
20 IC Windmills
20 IC COtton Pickers
Grab KBs and hallejuah run to mid point of the parking lot. Use KBs to mark the start, middle, and end of the workout area – 40 ft.
For the distance marked with KBs, Inch Worms, Burpee Broad Jump, Layups, Karioke, Cozack Stretch
THE THANG smelled a lot like this:
Grab KBs and hallejuah run to the workout area.
10 each arm IC Cannonball Merkins – one hand on KB, other on ground. Merkin baby.
10 IC Gobblett Squats
10 IC KB Touch Merkins. Plank with KB between feet. Merkin, reach back and touch KB with right hand. Merkin, touch KB with left hand.
Hallejuah to the visitor's stands.
Farmer's Carry – One Pax planks, one Pax squats, the other Farmer's Carry the two heavy KBs (30 ad 40) up the stands, around the bleachers, and back. – Switch.
Hallejuah to the top of the track
30 3-way KB Situps – pass it to a friend
Hallejuah to the Home Side
Superset Bro:
10 IC Dipps followed imediatly by 10 IC KB Chest Presses
Repeato for 9 IC and then 8 IC.
Hallejuah to the top of the track
10 IC squat High Pull
Hallejuah to the work out area for some circle jerking
10 IC RKBS
10 IC Each Arm Lawn Mowers (mustang style – vs SVU style of writing a check)
10 IC Alternating AMKS
Begin CIrcle Jerk:- Move left 1 Bell, 5 IC, move again, work your way back to your bell.
15 IC Curls
15 IC Skull Crushers
15 IC Around the World
Reflection:
Luke 17:12-19
11 ¶And it came to pass, as he went to Jerusalem, that he passed through the midst of Samaria and Galilee.
12 And as he entered into a certain village, there met him ten men that were lepers, which stood afar off:
13 And they lifted up their voices, and said, Jesus, Master, have mercy on us.
14 And when he saw them, he said unto them, Go shew yourselves unto the priests. And it came to pass, that, as they went, they were cleansed.
15 And one of them, when he saw that he was healed, turned back, and with a loud voice glorified God,
16 And fell down on his face at his feet, giving him thanks: and he was a Samaritan.
17 And Jesus answering said, Were there not ten cleansed? but where are the nine?
18 There are not found that returned to give glory to God, save this stranger.
19 And he said unto him, Arise, go thy way: thy faith hath made thee whole.
The Samaritan was phisically healed by Christ because he believed – he asked to be healed. He left with the others but came back to thank Him. This gratitude prompted Christ to forgive the man of his sins or, "Make him whole." As we go through our day, if we look for the Hand of Christ in our lives and acknowledge it, we will also be blessed as will those around us. While the miracles that He has worked in our lives are great and incredible, the real miracles that He will work will be in the hearts of our youth as they go to Him in repentance and feel His forgiveness and love.
Moleskin:
- Zipplock – I really missed you this morning! I was anxious to get to the 30 ponders!
- Bertha – confessed that he was sure he was doing his KB swings correctly as he was sore in his legs for several days after the workout.
- Hefty – promises he's going to buy a KB for next week. Get Clark to custom paint it for you!