AO: The Silo
When: 04/23/2025
Number of Pax: 9
DR Names:
Number of FNGS:
FNG Names:
QIC: Schlitz
Introduction
With incliment weather and concerns about walking around in a thunderstorm while holding a large metal ball the Q and site Q moved the workout to the pavilion.
Warm-O-Rama
Daisy pickers, back bends, arm circles, abe vigoda, and some willie mays hays kicked off the fun
The Thang
Seven sets of kettlebell and coupon work seperated by a carry of some sort around the perimiter of the pavilion. Heavy on the instruction as Kettlebells wer new to some of the PAX and the Q was higly trained in kettlebell use by endless hours of YouTube videos.
1- Halo and Love sac
2- Around the World and OHP
3-Swings and Curls
4-Cleans and Chest Press
5-KB OHP and Skull Crushers
6-KB Squats and Bent Over Rows
7-KB 1/2 Snatch and Tempo Squats
Wrapping up with some LBC and Heel Taps
Circle of Trust
There’s been a lot of discussion lately about Q percentages and some obsession with what is the correct or incorrect number. A good target is to stay around 10% to be a leader you need to know how to be led, give feedback, lead from behind, and help others to succeed. To do this you need a mix of leading and following. To learn to lead yes you need to Q it’s very important but you also need to help others be better leaders and you can’t do this by leading all the time you need a mix.
Just like the 1st F is important in being a leader but to be a good leader you need the 2nd F and 3rd F to be successful. All interact and you need balance to be great at any of them.
So get out and Q and support your fellow PAX by going to their Q.
Naked Man Moleskin
I really started messing with kettlebells over the last couple of years. They kept popping up in hotel exercise rooms and I didn’t really know what to do with them so I watched a ton of instructional videos and found out what a fun and challenging piece of equipment they can be.
With some recent knee issues I reaquainted myself with my kettlebells and quickly remembered how fun and challenging they can be. Glad I was able to show some fellow PAX some new exercises and share some knowledge.
Who’s next?