Let’s Try This Again
QIC
PadawanAO
The Deep EndPAX
- Banana Bread
- Hong Kong Phooey
- Kipling
- Kodak
- Padawan
- Phileas
- Webelos
- Sameh Abulfotooh (Deep Seek)
Workout
Conditions: Dark and gloomy to start, beautiful at finish
Warmup: Imperial Walkers (15), Arm circles (forward, backwards), Michel Phelps (15), Don Quixotes (15), Rossys, Triceps stretch, Glute bridge (3 times, 10 seconds each)
Thing 1: Complex exercises (single)
PAX circle up and do the assigned complexes without rest until the entire complex is done.
25 kettlebell swings
10 Deadlift left (variation: outside of foot, stay symmetrical)
10 Deadlift right (variation: outside of foot)
20 4-count mountain climbers
25 kettlebell swings
20 Goblet squats
20 American hammers (2 is 1, with kettlebell)
25 kettlebell swings
10 Clean and press left
10 Clean and press right
20 manmakers with kettlebells
Farmer carry lap
25 kettlebell swings
20 kettlebell slingshots/around the worlds (switch direction after 10)
20 Carolina dry docks
20 kettle bell swings with lateral steps (really should have split this up into 10 step right, and then 10 step left)
20 foxholes (legs out sit-up then flip and do merkin)
25 kettlebell swings
5 Turkish getups right
5 Turkish getups left
20 V-ups
Thing 2: Complex exercises (doubles)
Pair up for doubles
20 double kettlebell swings
10 double squat clean and overheard press
10 diamond merkins
Repeat if time (we were only able to do it once, unfortunately)
COT
It’s a scientific fact that we lose muscle mass as we get older; F3 P&W is fortunate to have several “heavy lifting” AO’s, including kettlebells on Mondays and Strategery’s new deadlift sessions on Saturdays. Make your body sore in new ways and keep pushing yourself!
Announcements
11/4 (Tuesday), Dinner @ Bobbys East Side
11/5 (Wednesday), Rocky IV at Lake Street
11/11 (Tuesday), Book Club
12/2 (Tuesday), Holiday Party