Circus Maximus featured a “substitute for Atilla” Q. After last week’s 100% upper body KB workout, I took the hint and Q’d today. Please be sure to sign-up to Q. Next time, Atilla will likely make it 100% leg exercises or something equally awful.
Welcome Link to his first time at Circus Maximus. Congratulations to Fireman Ed for figuring out how to put his shirt on correctly. And Congratulations to Soul Train for his second Circus Maximus as well as the headlock on Link.
Warmup with SSH, IW Russian Soldier, Don Quixote, Shoulder stretch
20 and 5, 15 and 10, 10 and 15, 5 and 20 of the following pair of exercises. Generally, followed each pair of exercises with a stretching exercise.
| Swings and Curls | |
| Press and Rows | |
| Single Leg Deadlift (both sides add up to 20, 16, 10 and 6) and Triceps | Same leg goes up as the arm with the kettlebell |
| 10 Burpees and Run to end of covered sidewalk | |
| Racked Lunge (both sides add up to 20, 16, 10 and 6) and Single arm press on back | |
| Goblet Squat and Renegade Rows (both sides add up to 20, 16, 10 and 6) | |
| Squat-Press and Lawnmowers | |
| 10 Burpees and Run to end of covered sidewalk | |
| 20 Swings | |
| 20 Curls | |
| 20 Upright Rows | |
| 20 Triceps | |
| 20 Overhead press | |
| 20 Goblet Squats | |
| 20 Sit-ups using KB to anchor feet | |
| 20 Rosalita in cadence | |
| 6-inch leg lift for 1 minute |
Announcements
Blood drive June 4, Saturday, at Epiphany Lutheran from 10 to 3.
F2 this coming Tuesday. Gypsy is pulling together.
