5 hard charging pax braved the freezing temperatures to help celebrate the first day of winter together. Alot of running is happening with the marathon relay so focused a bit more on a slow controlled kettlebell workout.
Ultraman once led a slow controlled KB workout a while back and thought today was the perfect opportunity to bring it back. Unfortunately, yours truly forgot his KB at home, so had to borrow smokeys 45 lb KB which added to the challenge for sure.
We got in a few sprints to keep ourselves limber for Saturday, and here’s how it went down.
Warm-Up
5 pullups
- Lap around lot
- 50 SSH IC
- 20 Merkins IC
- 10 Squats IC
- 10 slow squats IC
- Lap around Lot
*5 pull ups
The Thang
- Slow Arm Curls 10 count
- Top
- Bottom
- Full
- Skull Crushers 10 count
- Goblet Squat 10 count
- Single Arm each side 10 count
- Single Arm each side KB Row 10 count
5 pull ups
Mosey over to school
- Wall Walk from one column to another
- Peoples Chair
- Touch them heels
- Wall touch arm planks 10 times
- Peoples Chair
- Seal Clap
Mosey back to launch point
5 pullups
- Suicides x1
- Sprint to one end to the other (Jog Back) x2
Moleskine
- Great to see Ichabod crushing it out there. He’s making improvements on a weekly basis and it’s noticeable. Keep getting after it!
- Smokey was so generous to let me borrow his 45 kb since i forgot mine. Thanks, I think 🙂
- Cherry Bomb started complaining from the beginning that he was cold while doing the slow KB work. No one else complained. Maybe he wasn’t working hard enough. He’s still faster than me and smoked me during the sprints. That’s my nantan.
- Popcorn has been after us to play The United States of Whatever song for a while and I finally obliged because my playlist wasn’t that great today. Was prepared for a major disappointment based off his other recommendations, but it wasn’t bad. He also smoked me during the sprints, and was faster than Cherry Bomb also!
COT
- Lots of people hurting unfortunately during this joyous time of the year so let’s make sure we reach out to people around us and remind them of the reason for the season which is Jesus and the celebration of his birth and how that allowed us to have a relationship with him and the forgiveness of our sins.
- Pray for Ichabods family who is dealing with the loss of a brother who took their life earlier this year
- Pray for Tobys daughter Eva who is overcoming alot of issues
It’s a joy to be with you brothers and thank you for the opportunity to lead you today. Remember to have joy and thanks each day for the many blessings we get to experience that so many don’t have.
Merry Christmas!
In Him,
Freddy