Notwithstanding anything Thomas Wolfe says, in some ways you can come home again. Day 3 of 50th birthday week of Qs brought me to my home AO. The first two days this week found me having to creatively and actively make up ways to challenge the PAX and get their hearts racing, without straying any further than my decrepit knees would allow. (For examples, there is the ever popular “What Goose Crap?” exercise.) Today, YHC was able to take a mental break and turn to something more familiar, the kettlebell. A thing so simple and unassuming, reliable and without frills. The workouts it gives are complete: strength, stamina, endurance, explosive power and all the while taxing your heart and lungs.
After Pepe led the PAX through a warm up, we began.
The Thang
In preparation for the KB Ultra, we started with a KB mini – 20 reps of each of the following exercises, run steps in between:
- Two-Hand Swings
- Curl-to-Overhead Press
- Squat-to-High Pull
- American Hammers
- Single Arm Swings
- Snatches
- Goblet Squats
- Single Arm Chest Press
- Two Handed Swings
- Single Arm Row
- Flutter Kick with Bell
- KB LBC
- Squat-to-Overhead Press
- Single Arm Swings
- 10 Hindu Merkins/20 Squats (repeat) until all PAX finished
Followed by
- 20 snatches
- 20 overhead presses
- 20 single arm rows
- 10 4-count flutter w/chest press
- 20 curls
- 10 triceps curls
- 30 single arm swings
- 10 starfish crunches
- 10 heals to heaven
- 10 heals to heaven (left side)
- 10 heals to heaven (right side)
- 20 KB LBCs
- Side plank, KBs extended, 10 count around the circle (right)
- Side plank, KBs extended, 10 count around the circle (left)
Final thoughts:
“Make your mistakes, take your chances, look silly, but keep on going.” It is good to be home.
Announcements and Prayers
Graciously, Cut Me Mick
