Back to Work at the Deep End

Back to Work at the Deep End

QIC

Padawan

AO

The Deep End

PAX

• Banana Bread
• Hong Kong Phooey
• Padawan
• Phileas
• Webelos

Workout

Warmup

Imperial Walkers (15)

Arm circles (forward, backwards)

Michel Phelps (15)

Triceps stretch (R/L)

Don Quixotes (15)

Daisy Pickers (15)

Mountain climbers (15)

Halo with light bell (5 one way, 5 the other) (https://youtu.be/wJcmanVh5EE?si=A-MAi7eY-90HKfnH)

Thing 1: Humane Burpee

15 Swings

5 Goblet Squats

5 Push Ups

15 Swings

4 Goblet Squats

4 Push Ups

15 Swings

3 Goblet Squats

3 Push Ups

15 Swings

2 Goblet Squats

2 Push Ups

15 Swings

1 Goblet Squat

1 Push Up

Thing 2: Bell Ladder Complex

Partner Up. PAX 1 does complete complex (25 reps with right arm, then 25 reps with left arm), while PAX 2 does series of shoulder taps, plank jacks, and mountain climbers.

Round 1 (lower weight)

• 5 Deadlift (stand up from hinge) (https://youtu.be/4SFg7GaKI0A?si=Dh7I2Ky-eos8Uckz)
• 5 Kettlebell Swing (single arm)
• 5 Clean (rack to shoulder)
• 5 Push press (start at rack, 45 degree angle of elbow, and then push up while bending knees)
• 5 Snatch (clean and press in single movement)

Farmer carry lap

Got in 3 rounds total, with progressively heavier weights — including Webelos being a boss with HKP’s 45!  Farmer Carry lap in between Rounds 2 and 3.  

Mary

Flutter kicks (20)

Heel taps (30)

Heels to heaven (15)

COT

How the holidays change after you get older; the importance of traditions & memories…

Announcements

1/22 (Th) — Book Club, Fight Right (Deliverance)

1/29 (Th) — Dinner at Odenkirk’s

1/30 (Fri) — Lunch at Top Butcher (Papa Smurf)

Also F3 Open and Sheriff’s chili cook off coming in February.