Always 70 and Sunny
Always 70 and Sunny

Sets, on sets, on sets…


I wasn’t sure what to expect for my VQ. I spent all week thinking about the direction I wanted to go with kettlebells, until I finally sat down last night to create the workout. For better or worse it was influenced by my experience with Crossfit. I spent well over an hour combing through the Lexicon and Exicon, trying to find the proper names for all the exercises I wanted to perform (a mental workout I was not expecting). By the time I was finished pulling the Q together, I was seriously questioning my sanity (I think at least one other pax questioned it while we were suffering through the EMOM). Turns out jumping rope isn’t as popular as I thought it was going to be. I think it ensured the runners would never join in on any of my future Q’s. All in all the guys put in good work and I was happy to hear the midwife noises. FEBA

W/U – Down drive at B.W. (5-7 minutes)

  • High knees
  • Ukrainian Soldiers
  • Butt kicks
  • Karaoke

Stretch (1-2 minutes)

  • Finkle Swings  
  • leg on knee into sitting position
  • upper body if so inclined

Super set x 3

  • Lunges with weight (8 down, 8 back)
  • 30 sec plank


  • 10-15 KB Snatch
  • 45-50 jump rope or 1 lap around small parking lot
  • 20 KB squats
  • 30 Russian Twist (double count)
  • 20 KB Deadlift

Super Set x3

  • 25 KB Swings
  • 15 OH KB Press

Abs x3

  • 15 WWII
  • 10 Heels to Heaven

Numbers, Names, Announcements, Prayer

Shared by Doublemint – The 5k Walk and Roll for The Virginia Home is coming up in April. Consider taking a Saturday to spend time with the residents walking around Swan Lake. https://thevirginiahome.org/events/walk-n-roll/


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