After the workout, coffee included a discussion on home electric generators. When the power fails in Goochland, Blue Moon lives ‘off-the-grid’ using a propane powered electric generator. Offshore (and likely the rest of us) just lives “off-the-grid” when the power fails. We have discovered that an advanced civilization has developed in Goochland.
It was a thoroughly wet day, so we went to the far end of the covered walkway.
Beginning with the standard disclaimer: “I’m not a professional, while you are here, try not to add any injuries to what is already afflicting you, etc.”
Warm-up: All in cadence
- 20 SSHs
- 20 IWs
- 20 Copperhead squats
- Right over left, left over right hamstring stretch
We stayed in a circle and I passed out 5 sheets of paper inside of plastic sleeves with 2 ‘pictures’ of a KB exercise. If you didn’t like that exercise, you could turn the sheet over as most of the sheets had another KB exercise on the back. We had 5 stations plus a timer. The timer did a Farmer’s carry; carried his own KB in one hand, another 25-pound KB in the other hand and walked part way to the end of the walkway and back. Then we rotated counterclockwise. In that manner, everyone did each exercise, including the farmer’s carry once in the rotation. After finishing with one rotation, we did a farmer’s carry to the end of the walkway and back with our own kettlebell, swapped out some of the exercises and made a 2nd round.
In total, we did 3 rounds of this except after the last round, we took a mosey around the bus loop.
Below are the exercises we chose from.
| 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 |
Start with the bell between your legs and knees bent, Lift KB to your shoulder. Thumb should point backwards at the bottom of the movement. To prevent banging of the forearms, try to take the arm around the KB rather than the KB around the arm. Aim to keep the KB as close to the body as possible. |
| Clean and Press |
After the clean, press the KB overhead. As you link the 2 exercises together it is important to take a short pause between each movement. |
| 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. |
| Curls |
There were several versions of these.
· using a towel to lift the kettle bell,
· squat and do the curl,
· curl with the heavy part of the kettlebell out,
· curl with the heavy part of the kettlebell in,
· curl with both hands grabbing the bell instead of the horns. |
| 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. |
| Windmill |
Start with the KB overhead and the arm locked straight. Spread your feet to double shoulder width apart and angle your feet at 45 degrees. Push your hips out to the side with looking at the KB take the opposite hand down and touch the floor between your legs. Try to keep both legs straight. |
| Skull Crusher |
Lay on your back, take KB with both hands from the ground/top of your head to overhead straightening your arms. |
| 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. |
| snatch |
Start with a single hand swing, KB between legs, swing the KB up at around head height, pull the KB towards you and then push up. Next throw the KB out and absorb the mass at the bottom of the swing. |
| Overhead squat |
Hold the KB overhead with a locked out arm. Next drop into the squat position by pushing your hips backwards, all your weight should be on your heels. At the bottom of the squat push up from the floor back to the starting position. The KB should remain overhead throughout the exercise. |
| Overhead press |
Standing position with KB at Shoulder, press up and fully extend arm. |
We finished up with
- 20 KB Swings OYO
- 20 Triceps OYO
- 20 Heels to heaven
- 20 APDs
- 15 KB Hammers in cadence
- 20 KB flutters in cadence
- 60 count 60-inch leg lift
Announcements.
TOMORROW IS VALENTINE’S DAY!!!
COT
“If someone succeeds in provoking you, realize that your mind is complicit in the provocation.” Epictetus
Epictetus was a Greek Stoic philosopher. He was born into slavery at Hierapolis, Phrygia and lived in Rome until his banishment, when he went to Nicopolis in northwestern Greece, where he spent the rest of his life. He died in 135 AD.
Epictetus taught that people are responsible for their feelings and actions, and that living virtuously is the key to a good life. Epictetus’s teachings had a religious tone that appealed to early Christian thinkers.
Stoicism is a philosophy that emphasizes virtue and self-control as a way to achieve a good life. It originated in Ancient Greece and was influential for centuries.
Core beliefs
- Virtue: The practice of virtue is enough to achieve a good life.
- Cause and effect: The universe operates according to a rational structure of cause and effect.
- Self-control: We can control how we approach things, even if we can’t control the events that affect us.
- Simplicity: A simple, peaceful life is the most virtuous.
Stoicism values
- Wisdom,
- Justice,
- Courage,
- Moderation,
- Temperance
Stoic practices
- Focus on what you can control
- Make choices that are in your character
- Don’t let what you consider good or bad come at the expense of your values
- Prepare for unexpected blows, but don’t blame or criticize others
- Focus on the task at hand
Stoic thinkers
- Zeno of Citium,
- Epictetus,
- Marcus Aurelius,
- Seneca
Stoicism influenced Christian, Jewish, and Islamic thought, as well as natural law and political authority theorists. It also influenced existentialism and Neo-orthodox Protestant theology.
We finished with fresh percolated Coffee.
