Preparation until …
QIC
Padawan .. and Sheriff / KodakAO
The Deep EndPAX
- Banana Bread
- Bronco
- DeepSeek
- Hong Kong Phooey
- Kipling
- Kodak
- Phileas
- Sheriff
- Webelos
Workout
Okay, so .. this one starts before the warm-up. As this AO is slightly different than other body-weight AO’s, I have welcomed new Q’s to send me their plan for any input Padawan did just that, maybe 2-3 days in advance and i complimented him on his preparedness- a true leadership trait.
Then he slept in, lol. 5:30 rolled around and Sheriff started the warm-up. I had Padawan’s plan and led his workout to the best of my ability
Warm-o-rama : Sheriff led, focus on warming the body and key muscle groups as well as spinal mobility.
Thang :
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
10 Deadlift right
20 merkins
25 kettlebell swings
20 Goblet squats
30 American hammers
25 kettlebell swings
10 Clean and press left
10 Clean and press right
20 SSH’s
Farmer carry lap
25 kettlebell swings
20 Alternating backwards goblet lunges (legs hip-width apart)
20 Carolina dry docks
25 kettlebell swings
5 Turkish getups right (opposite knee under)
5 Turkish getups left (opposite knee under)
20 4-count mountain climbers
25 kettlebell swings
10 snatch and press left
10 snatch and press right
20 BBSU’s
Farmers carry lap
Thing 2: Complex exercises (doubles)
Pair up for doubles
20 double kettlebell swings
10 squat overheard press left (start wracked)
10 squat overhead press right
10 diamond merkins
Final group set left classified so Padawan can build on that and lead another time.
Mary : Flutter kicks, IC.
COT : This was the tough part and am grateful for Padawan sleeping in and pushing me into the spotlight.
my father had passed the previous Friday. I had just returned from MN after spending a weekend w/ mom and sons. We’ve had a tough 6 weeks or so with a fast decline following a cancer diagnosis, but so grateful to know that his end was near and we could spend these final moments telling him how much we loved him (and received the same in return). Many people don’t get those opportunities. I am grateful for the father I had and continue to try and be more like him. For Donald Peter Anderson.