Conditions, cold 35 degrees breezy
Disclaimer
COT , prayer
Count o rama, Name o rama
Missing 2 regulars Emmy and Ebert, glad to see Dance Mom. T spot rolled in too. Kettlebellkings.com sent me their weekly WOD so we used it today along with some added work.
The Thang,
Kettlebell kings weekly WOD done with extra added to fill time.
Warm up
SSH 25 IC
TTT 20 IC FULLY ERECT
LBAC 10/10 IC
IMP WALKER 15 IC
OH CLAPS 20 IC
SQUATS 15
Kettlebells begin….
10 heavy KB calf presses
20 each shoulder KB shrugs
15 heavy KB calf presses
20 OH KB full arm extension shoulder presses
20 heavy KB calf presses
10 each side – side plank KB pressed to sky with free arm while pax dips lower hip to ground and back maintaining core control.
25 heavy KB calf presses
Kettlebell kings WOD portion
COMPLETE 3 ROUNDS
10 ONE ARM SWINGS-EACH SIDE
10 KETTLEBELL SQUATS
10 AROUND THE WORLDS each direction
10 FIGURE 8’S each direction
10 KETTLEBELL THRUSTERS
Ending with all pax on 6 circle up for abdominal workout , pick your pain.
Honeybun, American Hammer 20 4ct ic with kettlebell
Dance mom flutter kicks with bell overhead, 10 4ct IC
Katniss, BBSU with bell then overhead press 20
Brainiac, v ups with bell press up
T spot , BBSU with bell 10
Honeybun, 1 minute plank on bell
Dance mom, cant remember but it was awful
Katniss, hold bell straight up while on your back do abdominal crunches 20 pushing bell to the sky using abdominals
Brainiac , not so lazy boys with bell 5 rotations 10 seconds each position left ,center, right.
Announcements
Dam2dam feb 16
P200 march 22,23
Prayers
Honeybuns wife , mom ,and brother
Brainiac’s knee and general healing from effects of arthritis
Family of Wyatt, a boy that passed away from cancer recently. Mom and dad have new baby born early and dads mother diagnosed with cancer.
Devo
Rest…
While YHC has been keeping up with my normal BC attendance I had not been running for about 13 days. We did a 7 miler on that day. My days have been busy with so many other things going on that i did not run my short runs. upon realizing just how long has it been I began to worry and feared my next run would be terrible. To be honest I have been dealing with some right ankle problems and the rest seemed to be helping. About a year ago I had dealt with a bout of plantar fasciitis which is a horrible thing to endure. The plantar fasciitis lasted about 7 months. That was when I was rucking heavily and trying to complete Pathfinder endure. I knew continuing could be catastrophic for the arch of my right foot. I stopped rucking to rest and then complete the 10 mile mountain ruck at the last minute to complete PF Endure. The rest helped me heal. I replaced rucking with running and the plantar fasciitis has not returned but I began to have tendonitis along the outside of my right ankle. That brings me back to the 13 days of no running. On the 13th day, morning , I decided to give a 5k distance a try at a slow and easy pace. I did a short warm up and began my run. The first mile ended up being well under 8 minutes and the two remaining miles we’re in the low eights. I still had some gas in the tank for the last tenth of a mile and put that down at near the 7-minute mark. My average pace ended up being my best Pace to date. I was totally shocked that I was able to do that. but one thing I realized was that my ankle and my Arch we’re not hurting and I felt like I was able to push off better with my right foot during my run.
Rest…. it will do wonders if we stop and let it happen. I’m not giving you an excuse to fart sack. Only to say that it is okay to give your body the rest it needs.
Sometimes it takes greater faith and courage to admit we’re tired and we need to reassess why we’re doing what we’re doing. God welcomes soul searching. He’s loves being with us on that intimate journey.
The one thing I have been doing lately is asking God to be involved in my runs and my workouts and not let my pride get in the way. That is still hard for me especially as a person who has done nothing that eventful before F3. I was so thankful to have had a good run that I immediately begin to praise and thank the Lord for allowing me to have the strength to do it. It is a momentary blessing that will not last for any of us. No matter how great of shape you are in the day will come when our bodies will fail. Even in that failure we must give God the praise and glory.
Rest physically when you need to and rely on God to give you rest for your soul.
“Come to me all who are weary and heavy-laden … and I will give you rest for your souls.” – Matthew 11:28
Your brother,
Katniss