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.