Twas the week before Festivus, and you know what?
There were 21 hombres, in the parking lot.
Soon we would be, the coffee a drinking,
And in anticipation, I had been thinking.
We were short on grievances, so to Google I went.
To find more Kettlebell exercises, was my intent.
We began with the Issuance of the standard disclaimer:
- I am not a professional.
- Feel free to modify.
- Push yourself but don’t hurt yourself.
- You vs You
- Don’t leave here with more injuries than you came with.
Warmup:
- 20 SSHs
- 20 IWs
- 20 Ukrainian Soldiers
- 10 Don Quixote
- Stretch: Right foot, Right Hand
- Stretch: Left foot, Left hand
Mosey to the closest end of covered walkway: Divide up into 8 groups beside each of 7 printed out exercises laid down in a line parallel to the road plus one place in front of the first printed out exercise. Everyone advances to the next station when the timer returns to the beginning of the line.
- Timer rifle carries or waiter carries KB to orange cone and returns to the beginning of the line of exercises
- Thruster
- Snatch
- KB Clean, Squat and Press
- Clean and Press
- Skull Crushes
- KB Goblet March
- Goblet Clean
Run around Circus Maximus:
Turn over printed out exercises to reveal exercise on back. Repeat groups.
- Timer rifle carries KB to end of covered walkway
- KB Swing Changing Hands
- KB Push Press
- Overhead Squat
- KB Single Arm Deadlift
- KB Good Morning
- KB Goblet Thruster
- Clean
Run around Circus Maximus:
Ring of Fire: Your favorite KB exercise: I started with 15 Triceps.
- Each person calls an exercise for the group.
We got all the way around the group and went back to the flag for the following in cadence
- 20 KB Swings
- 20 KB overhead presses
- 20 KB pullovers
- 60 count 4-inch leg lift
Announcements
- December 20: Pinto’s Party
- December 25: Circus Maximus 5:30
- December 27: Fireman Ed’s end of cancer treatment party
- December 27:The Bridge: contact Kubota
Prayer’s Request
- Gypsy’s Stepfather: Chemo
- Banjo: check on him, cheer him up
- Mr. Ed in Denver, death of dad and stepmom, tough holiday season
- Pax members looking for jobs
COT
The essence of philosophy is that a man should so live that his happiness shall depend as little as possible on external things. Epictetus
You shall not covet your neighbor’s house. You shall not covet your neighbor’s wife, or his manservant or maidservant, his ox or donkey, or anything that belongs to your neighbor. Exodus 20:17