Author: Jim Huddle

  • We’re going to do this until we get it right

    A repeat of my last Circus Maximus workout. I got there early so I could set up the KB exercise stations. I printed out and put in 10 clear protective sheets, the 10 exercises. I also brought music. It’s not Summertime yet, but we’re doing politics.

     

    “Well I called my congressman and he said quote

    “I’d like to help you son, but you’re too young to vote”

    Sometimes I wonder what I’m gonna do

    ‘Cause there ain’t no cure for the summertime blues”

     

    Disclaimer: If you hurt yourself, it ain’t my fault.

     

    Warmup:

    • 20 SSHs with Johnsonville doing them in double time and White Deer doing his usual weird thing
    • 20 Imperial Walkers
    • 10 Don Quixote (Don Coyote if you’re from England)
    • 20 Squats
    • Stretching exercises

     

    Over to the covered walkway where I set out the stations and placed Atilla’s 30-pound Kettlebell for the farmer’s carry.

    We had the following 10 stations and 8 people. The 8th person was the timer who did a Farmer’s carry; carried his own KB in one hand and Atilla’s extra 30-pound KB in the other hand and walked to the end of the walkway and back. Then he went to the end and each person moved up one or two stations. In that manner, everyone did 7 of the 10 exercises as well as the farmer’s carry in each rotation.

    White Deer complained that I didn’t have a picture for each exercise. I’ll get Whitesnake to get me White Deer’s picture off the milk carton next time.

    Single Leg Deadlift Standing on one leg and holding the kettlebell in one hand lean forwards keeping your back flat.

    The same leg that goes back is the same arm that you are holding the kettlebell with.

    Go down as far as your hamstrings will allow and then return to the top position.

    Your standing leg can have a slight bend during the movement.
    Clean and Press As you link the 2 exercises together it is important to take a short pause between each movement.
    Ukrainian Hammer
    Thruster combines 2 exercises the Squat and the Press for maximum energy expenditure.

    Start from the racked position and drop down into the Squat, next drive up from the floor and use your momentum to drive the kettlebell overhead.

    Next control the kettlebell back down into the racked position and repeat.
    Triceps
    Side Lunge Holding the kettlebell in both hands close to the chest take a sideways step, push the hips back and drop into a side lunge position.

    Keep your chest up and weight on your heels.

    One leg should bend while the other remains straight.
    Bob and Weave Hold the kettlebell high up the chest with both hands and step out to the side, duck down as if trying to get underneath a low doorway and then bring your other foot across to meet the foot that stepped out.

     

    Make sure that all the movement comes from a hinging at the hips rather than bending forwards at the lower back.

     

    The back should remain flat throughout the movement.
    Curls
    Hammers
    Swings

    After one round, we did some stretching exercises and ran around the island. In all, we did these exercises about 2.5 times before it was time to go back to the flag for 3 minutes of Mary.

     

    Prayer Requests:

    Fireman Ed’s father-in-law has stage 4 liver cancer. Don’t be bashful about going to the doctor if something doesn’t seem right.

     

    Take out:

    Life is too short. Grudges are a waste of happiness. Laugh when you can, apologize when you should, and let go of what you can’t change. Love deeply and forgive quickly. Life is too short to be unhappy.

  • I’ll do it

    Nobody signed up to Q so I volunteered. My suggestion was to go to the Parking Deck at Dave and Buster’s. I can take a short cut and the rest take the longer route. Which works out good, at least for me. After a few warmups exercises, we ran up one set up stairs, across the top level, down the other set of stairs, ran back up the stairs, across the top level, down the stairs and did 20 merkins. OYO. I completed 5 rounds and Lighthouse did 6 rounds. After that, we ran up the stairs and took the ramps back to the first level. Then Lighthouse and Whitesnake took the long way around the lake and Tonka and I did shorter way back to the flag. Lighthouse and Whitesnake had about 3.35 miles.

    When you arise in the morning, think of what a precious privilege it is to be alive, to breathe, to think, to enjoy, to love. Marcus Aurelius

  • You can find all kinds of things on the internet

    Disclaimer: “If you hurt yourself, it ain’t my fault.”

    I have a link to 33 kettlebell exercises. I printed out a picture and description of 5 of these so we would do some ‘new’ KB exercises. I put the pictures and description for the new exercises on the ground under the covered walkway with a space in between some of the pictures for a ‘regular’ KB exercise.

    Note to myself for next time I do this: Given the prodigious quantity of bitching, I should have also had a piece of paper with the name of the other exercises (Ukrainian Hammer, Triceps) as placeholders for the other spots.

    Warm-up: All in cadence

    • 20 SSHs
    • 20 IWs
    • 20 Ukrainian Soldiers
    • 10 Don Quixotes

    Walk to the covered walkway.

    We had the following 7 stations. The 8th person was the timer who did a Farmer’s carry; carried his own KB in one hand and another KB in the other hand and walked to the end of the walkway and back. Then he went to the end (last exercise below: Bob and Weave) and each person moved up one station. In that manner, everyone did each exercise, including the farmer’s carry once in this rotation.

    Single Leg Deadlift Standing on one leg and holding the kettlebell in one hand lean forwards keeping your back flat.

    The same leg that goes back is the same arm that you are holding the kettlebell with.

    Go down as far as your hamstrings will allow and then return to the top position.

    Your standing leg can have a slight bend during the movement.
    Clean and Press As you link the 2 exercises together it is important to take a short pause between each movement.
    Ukrainian Hammer
    Thruster combines 2 exercises the Squat and the Press for maximum energy expenditure.

    Start from the racked position and drop down into the Squat, next drive up from the floor and use your momentum to drive the kettlebell overhead.

    Next control the kettlebell back down into the racked position and repeat.
    Triceps
    Side Lunge Holding the kettlebell in both hands close to the chest take a sideways step, push the hips back and drop into a side lunge position.

    Keep your chest up and weight on your heels.

    One leg should bend while the other remains straight.
    Bob and Weave Hold the kettlebell high up the chest with both hands and step out to the side, duck down as if trying to get underneath a low doorway and then bring your other foot across to meet the foot that stepped out.

     

    Make sure that all the movement comes from a hinging at the hips rather than bending forwards at the lower back.

     

    The back should remain flat throughout the movement.

    Then we ran around the island and repeated the above rotation including the run around the island almost twice before we ran out of time.

    Announcements:

    Go Ruck May 4 weekend

    Shoe sizing: see Gypsy for details

    Matthew 6: Therefore, do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own.

  • Enrique Iglesias

    If you Q, you can bring the music. We listened to Spanish, Beatles, Hank Williams, etc. Great to have Nightcrawler back, 3rd Saturday in a row!

    Disclaimer

    In the Pouncy Tract Parking lot for Warm up:

    • 20 SSHs
    • 20 IWs
    • 20 Ukrainian Soldiers
    • 20 Copperhead Squats
    • Stretches

    Mosey to the school parking lot:

    • Stretch
    • 7 minutes of Burpees
    • Stretch

    Mosey to the courtyard behind the school for Triple Check

    • Partner 1: Timer runs down on sidewalk to the covered walkway and then over to the other sidewalk and back to the start:
    • Partner 2: Hand Release Merkins
    • Partner 3: Flutters

    Mosey to loading dock: 3X:

    • 20 SSHs behind the loading dock
    • Climb over the rails, across the loading dock and to the asphalt part of the driveway:
    • 10 Mike Tysons
    • Return to the back of the loading dock

    Mosey to wall in front of the school for:

    • People’s Chair 15 Air Press, 10 BTTW Hip Slaps, 15 Donkey Kix OYO
    • People’s Chair 15 Muhammad Ali, 10 BTTW Australian Mountain Climbers, 15 Donkey Kix OYO
    • People’s Chair 15 Milkers, 10 BTTW Toe Taps, 15 Donkey Kix OYO
    • People’s Chair 15 Lalannes, 10 Dirty Hookup, 15 Donkey Kix OYO

    Mosey to the benches beside the Gridiron for:

    • Bulgarian Split Squats and Derkins
    • 10, 9, 8, etc.

    Last 5 minutes for Mary

    • 20 Hammers in cadence
    • 20 pole smokers
    • 20 flutters
    • Brazilian Mind bender

    Much to Gomer’s disappointment, we quit about 2 minutes early.

    Announcements:

    Go Ruck May 4 weekend.

    Takeout: “Remember you are dust and to dust you shall return.”

  • Preemptive Complaining

    Yesterday at Hoedown, we did a lot of shoulder work. SOOOOOOO, Handshake did some preemptive complaining about the potential for more merkins, etc. today. As a result, I modified somewhat my usual routine. Here’s how it went.

    Warm-up

    • 20 SSHs in cadence
    • 10 Don Quixote in cadence
    • 10 Susan Sommers in cadence (each side)
    • Plank: Right hand/right foot stretch & vice-versa

    Mosey to Heartbreak Ridge for 11s

    • Pole smokers at the top
    • Imperial Walkers at the bottom

    Mosey to benches for Lindsays: 30/10, 25/15, 20/20, 15/25, 10/30

    • Dips
    • Bench kicks

    Mosey to Quioccasin Wall for BBTW routine

    • 15 People’s chair airpress in cadence
    • 10 BTTW hip slaps in cadence
    • 15 Donkey Kix OYO
    • 15 People’s chair Milkers in cadence
    • 10 BTTW Australian Mountain Climbers
    • 15 Donkey Kix OYO
    • 15 People’s chair Lalannes in cadence
    • 10 BTTW toe taps in cadence
    • 15 Donkey Kix OYO
    • 15 People’s chair Muhammad Ali in cadence
    • 10 Dirty Hookups in cadence
    • 15 Donkey Kix OYO

    Mosey to benches in front of school for Dips, Bulgarian Split squats and Step-ups

    • 10 Dips/1 Bulgarian Split Squat Single count
    • 9 & 2
    • 8 & 3
    • etc.

    Mosey to the flag for

    • 5 minutes of Burpees
    • Stretch for 2 minutes

    Announcements:

    Frozen Triangle this weekend

    2nd F, 2nd Tuesday (next week) at Firehouse Subs in Innsbrook

    Takeout by YHC

    When you arise in the morning, think of what a precious privilege it is to be alive, to breathe, to think, to enjoy, to love. Marcus Aurelius

  • It’s snowing!

    But not during the workout. I grew up on the Mississippi Gulf Coast and so I still like seeing snow.

    Mosey to corner Parking lot and give standard disclaimer

    • 20 SSHs
    • 10 Man-Maker Merkins
    • 15 Crunchy Frogs
    • Stretch

    Mosey to Asphalt playground

    • 20 IWs
    • 10 Diamond Merkins
    • 10 each side Suzanne Sommers
    • Stretch

    Mosey to corner parking lot

    • 20 Squats
    • 10 Stagger Arm Merkins
    • 15 Knee Ups
    • Stretch

    Mosey to asphalt playground

    • 10 Don Quixotes
    • 10 Stagger Arm Merkins
    • 15 Ukrainian Hammers
    • Stretch

    Line up on sidewalk to the asphalt playground for 11s

    • Mike Tyson & V-Ups

    To the grass playground in back; Count off by 3s. Rotate Counter-Clockwise. (Apparently, some people are a bit confused about which direction is counter-clockwise.)

    • 10 Get-ups at the swings, (lay on you back and then stand up without using your hands)
    • 20 Hanging Knee-ups at pull-up bars,
    • 30 Dips at benches,

    To the wall for

    • 15 People’s chair airpress
    • 10 BTTW hip slaps in cadence
    • 15 Donkey Kix
    • 15 People’s chair Milkers
    • 10 BTTW Australian Mountain Climbers
    • 15 Donkey Kix
    • 15 People’s chair Muhammad Ali
    • 10 BTTW Toe Taps
    • 15 Donkey Kix

    On the patio in front of the wall for

    • 60 count 6-inch leg lift

    Time’s up!

    Announcements:

    Grow-Ruck: May 4 weekend. Check Slack

    1 year Q for Purple Rain at Rock N Roll:

  • Pork Rind Appreciation Day

    https://www.convenience.org/Media/Daily/2023/September/5/6-A-Pork-Rind-Appreciation-Day_Marketing

    Whitesnake informed me that February 11, 2024 is the 15th Annual Pork Rind Appreciation Day! Truly, a day to celebrate! In honor of that day, I Q’d today (a month early). And we even had a visitor from Roanoke, Centrum Silver, to celebrate with us!

    Of course, we began with the standard Disclaimer: “If you hurt yourself, it ain’t my fault.” (Alternative Disclaimer “If you hurt yourself, you shouldn’t play kickball.”)

    Warm-up: All in cadence

    • 20 SSHs
    • 20 IWs
    • 20 Ukrainian Soldiers
    • 10 Don Quixotes

    Walk to the covered walkway for the ‘Atilla Escalator’. It works like this:

    1st Curls
    2nd Swings
    3rd Triceps
    4th Squats
    5th Overhead Press

     

    • 1st round: 5 reps of the 1st exercise (Curls)
    • 2nd round: 5 reps of the 2nd exercise, 10 reps of the 1st exercise
    • 3rd round: 5 reps of the 3rd exercise, 10 reps of the 2nd exercise, 15 reps of the 3rd exercise
    • 4th round: 5 reps of the 4th exercise, etc.
    • 5th round: 5 reps of the 5th exercise, etc.
    • 6th round: 10 reps of the 5th exercise, 15 reps of the 4th exercise, 20 reps of the 3rd exercise, 25 reps of the 2nd exercise (drop off the 1st exercise)
    • 7th round: 15 reps of the 5th exercise, etc.
    • 8th round: 20 reps of the 5th exercise, etc.
    • 9th round: 25 reps of the 5th exercise.

    Run around the ‘Island’

    Stretching exercise.

    Repeat ‘Atilla’s Escalator’ with the following set of exercises

    1 Lawnmower (each arm)
    2 Lunge (each leg)
    3 Overhead Pull
    4 Halo
    5 Upright Row

     

    Run around the ‘Island’

    Stretching exercise.

    We still had a little time left so:

    • 20 Flutters in cadence
    • 10 Ukrainian Hammers in cadence
    • 15 Bench press in cadence
    • 60 count 6 inch leg lift

    Numberama,

    Namearama

    No Announcements:

    Take out by YHC. “Life is so ironic, it takes sadness to know what happiness is, noise to appreciate silence and absence to value presence.”

  • Somebody nose

    I need to write a backblast for yesterday’s workout.

    At 5:30, somebody nose what we are going to do today. It turned out to be YHC. We decided to follow our knows to the Dave & Buster parking deck for stairclimbing. I sniffed out a shorter distance so that I would get there about the same time as Lighthouse, Pinto and Whitesnake. Actually, I got there slightly before they did and kept running in their direction. Right at the corner of the parking deck, we bumped noses. I no, running that close to the corner was poor judgement on my part.

    The gameplan; start at the bottom of one stairwell, run to the top level, run across the top level over to the other stairwell, run to the bottom, turn around and run back to the top level, return across the top level to the first stairwell, run to the bottom and do 20 merkins. Now that everyone nose what to do, we repeated this evolution. I did 6 times and the others did 1 more than I did. I think I did 6 times, but nobody nose for sure.

    From here, Whitesnake and I followed our knows back to Pocahontas parking lot the most direct way. Pinto and Lighthouse no a longer way and so met us about 1 minute after we got back.

    Nosearama

    Namearama

    Announcements:

    2nd F at noon on the 2nd Tuesday at Firehouse Subs in Innsbrook (January 9).

    If you are wearing gloves and want to unlock your phone, there is a way to do so without taking off your gloves. Use your nose.

    Takeout: Life doesn’t allow us to go back and fix what we have done wrong in the past, but it does allow us to liver each day better than our last.

  • War Baby

    We arrived at Pocahontas at 5:27. It was raining. At 5:30, it was still raining. So we took a vote. Pig, Skin and Pigskin were all in favor of staying dry. We voted to drive to the Dave and Buster Parking Deck. For the third week in a row, we ran up the stairs in the stairwell, across the parking deck to the other stairwell, down to the bottom of the other stairwell, returned to the starting place and did 20 merkins. There was one slight revision. After running to the top of the stairs, we ran back down 1 level so we could avoid the top level and the rain. Total of 9 cycles, I think. After 9 cycles, it was about 6:15 so we did a few stretching exercises.  Numberama, Namerama. No announcements. Takeout by Piggy. Pigskin was awarded the coveted War Baby award.

  • Costa Rica

    No Lighthouse. He’s in Costa Rica. So Whitesnake and YHC more or less recycled last week’s workout. We run to the Dave and Buster’s parking deck. We went out the school to the left and cut thru West Broad Village. Once we got to the parking deck, we went up the stairs, across the top level, down the stairway, did 20 merkins and came back to the start. I think we did this 7x. Then we returned to Pocahontas the same way we came and had about 5 minutes left for some ab exercises.

    No announcements

    Matthew 6: Therefore, do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own.

    Lighthouse feeding a crocodile
    LIghthouse feeding a crocodile