I spent some time yesterday looking up kettlebell exercises. Some of these are new or are variations of what we’ve done before.
Issuance of standard disclaimer: I am not a professional. Feel free to modify. Push yourself but don’t hurt yourself. Don’t leave here with more injuries than you came with. Pay no attention to White Deer and stay upwind from Attila.
Warmup:
- 20 SSHs
- 20 IWs
- 20 Ukrainian Soldiers
- 10 Don Quixote
- Stretch: Right foot, Right Hand
- Stretch: Left foot, Left hand
Mosey to the covered walkway: In cadence (counts given are as best I remember)
- Goblet clean: bell on round, raise to shoulder, both hands
- 12 Goblet march: hold bell at Shoulder and lift each knee waist high: don’t squat, keep back straight
- 10 Back press: one arm press
- 10 Back press: other press
- 10 Half kneeling halo: both knees on ground and do a halo: start with bell at chin, handles up and go around head:
- 5 KB single arm press
- 5 KB thrusters: other hand
- 20 Single hand deadlift: raise to waist
- 20 Single hand deadlift: other hand
Mosey around Circus Maximus bus loop
- 10 Single hand squat with bell in rack position (at shoulder), butt is lowered below knees
- 10 Single hand squat: other hand
- 12 Single hand swings
- 12 Single hand swings: other hand
- 10 Snatch: KB goes from between legs, straight out and ends up with arm extended straight above head
- 10 Snatch: Other hand
Mosey around Circus Maximus bus loop
- 5 Jerk: KB in rack position, partial squat and press overhead
- 5 Jerk: Other hand
Ring of Fire: Your favorite KB exercise: I started with 15 Triceps.
- Each person calls an exercise for the group. We got around 15 people calling exercises
- Stretch
Back to the flag
Announcements:
November 15L The Bridge and Richmond Marathon/Half Marathon
Gomer is raising money for Friends of Barnabas
November 27: Thanksgiving Convergence: 7:00 AM Mary Mumford Elementary School
Let’s find the AED at Godwin
COT
Roman Emperor Marcus Aurelius, born nearly two millennia ago (121 – 180). He was the last of the 5 Good Roman Emperors and author of Meditations.
“When you need encouragement, think of the qualities the people around you have: this one’s energy, that one’s modesty, another’s generosity, and so on. Nothing is as encouraging as when virtues are visibly embodied in the people around us, when we’re practically showered with them. It’s good to keep this in mind.”
Learning and modeling good qualities from the rest of the F3 Pax is a big benefit of F3.