7 PAX showed up for another soggy outing and I have to admit I was a little nervous to lead my 1st kettlebell workout.  Sure I’ve been to a few, but this was my first time leading one so it was difficult estimate the time and reps.  Not mention it was wet and raining so I was concerned someone might slip or let go of their kettlebell…which ended up giving me an idea that worked out really well in the end.

We started with the usual disclaimer, nothing fancy, and took a mosey around the parking lot.  Some karaokes and toy soldiers were mixed in before circling up.

CoP

• 9 Windmills
• 15 Low Slow Squats
• 10 Tempo Merkins
• 25 SSH

1st Routine

After the warmup it stopped raining completely for about 5 minutes or so so I checked the time and decided to bear crawl to the middle island of the parking lot, about 40-50 yards.

“Bear & Bell”, by getting in crawl position with the bell between our legs we would then reach back with one arm and bring the kettlebell up and past our head.  Crawl until the bell was between our legs again and reach with the other hand, once again bringing it above our head.  We repeated this until we reached the middle island.  Extra kudos to Chop Block and O’Reilly for hauling at the end as I counted down the seconds before coming up with some sort of penalty.  We then walked back to the front of the building with our kettlebells held high above our heads.

2nd Routine

As I mentioned earlier, I knew the weather report was going to be bad so I planned something that would keep us as dry and safe as possible.  I put together 30 minutes of a Tabata-style workout set to some fun music and with no running around in the rain.  All the cardio would come via stationary exercises so we all just huddled under the awning of the Church.  Luckily, it wasn’t raining too hard throughout the workout and we all appreciated that it warmed up a bit.

There were 10 “routines” and they all followed the same pattern. The 1st exercise would be 30 seconds of Kettlebell work (with a rep goal in mind) so whatever came 1st, 30 seconds or the rep count, followed by 15 seconds of a cardio/kettlebell-less exercise and then 10 seconds of rest before repeating 2 additional times and then moving on to 3 sets of the next routine.

Here is the list:

• Kettlebell Swings (20 reps or 30 seconds)
  • SSH (15 seconds)
• Kettlebell Curls (25 reps)
  • Merkins
• Kettlebell Rows (25)
  • Mountain Climbers
• American Hammers (40 single count)
  • Plank Jacks
• 25 Tricep Extensions
  • Burpees
• Goblet Squats (20)
  • Monkey Humpers
• Single Arm Bench Press (15 each arm)
  • Crab Cakes
• Single Arm Shoulder Press (10 each arm)
  • MNC
• Dead Lift (25)
  • Bombjacks
• American Hammers (40 single count)
  • Plank jacks

This brought us to 6:00AM on the dot so we circled up for CoT.

Yeti coming up as well as the Joe Davis run and Operation Sweet tooth at the end of March– read your newsletter.  Prayers for sick and injured PAX and family and for the ability to come out and be together every morning.

Speaking of every morning, LKW is getting strong and I love how consistent we are, rain or shine.  I feel a real brotherhood with these men and I’m honored to know each and every one of you.  A special shout out to some of our newer guys like Chop Block and O’Reilly who have been coming out consistently since their 1st posting during the toughest time of the year to post consistently.  Also, Wolverine, who is a seasoned vet, but getting better with age.  He posted every day last week and is back at it again this week!

It was a privilege to lead you all this morning.  Thank you for the opportunity to Q Two Ferns.

Until next time,

-FLUX-