8 for Circus Maximus today. Three days in a row for our recent FNG, Lasso. Lasso is Lighthouse’s niece’s husband. Great to have him! Great to have Fireman Ed back from vacation. The highlight from his vacation was without a doubt, the visit to the Potato Museum in Idaho. Maybe followed by the 40-degree nights. However, lately temperature wise in Richmond, I can’t complain, especially for August.
I forgot my kettlebell. Byproduct offered me his and was going to take the 20-pound KB I use to anchor the flag. But fortunately, Whitedeer had an extra 25-pound KB. The great thing about kettlebells is that it’s like a handicap with golf. You can compensate with the weight of the KB so everyone is equal. Sometimes, I feel guilty only handling a 25-pound bell when Offshore has a 45-pound bell. But I am able to get over it.😊
We started with a warmup:
SSHs, Ukrainian Soldiers, Don Quixote, stretch arms, stretch hamstrings.
20 High Pulls (single count): 20 Deep Mountain Climbers (in cadence); 18 of each, 16 of each, etc.
Stretch and catch breath
| Slingshot | 10 each direction (around body) |
| Halo | 10 each direction (handle points up in front, upside down in back) |
| Single Arm Deadlift | (Keep back and legs straight, bend at waist, KB on ground to KB at waist) 10 each side |
| Single Leg Deadlift | 10 each leg (Same leg goes up as the arm with the kettlebell, try to maintain balance) |
| Turkish Getup | 5 each side (leg bent at knee is the same side as upraised arm) |
| Run around Island | Oyster backed off at the last letting me have first place. What a pearl of guy! |
| Goblet Squat | 20 in total (handles pointing down, deep squat) |
| Racked squat | 10 each side |
| Racked lunge | 10 each side |
| Alternating Single arm swing | 20 in total |
| Clean and Press | 10 each side (start with KB on ground, bend knees, keep KB close to body) |
| Run around island | |
| Squat and Press | |
| Bottom up Clean | 10 each side (KB upside down at rack, hold 5 seconds) |
| Overhead squat | 10 each side (KB held with arm straight above head) |
| Curls | 20 each |
| Snatch | 10 each side (Start with KB between legs, End with KB above head.) |
Waiter’s carry to the flag. 20 flutters in cadence, 60 second leg raise. Finish
Numberama, namerama, announcements
Announcements:
The Crucible this Saturday at 7:30. Offshore has the Q. Blackwell Elementary, south of the James. Byproduct reported that Labrat rode 18 miles on his bicycle recently. How wonderful!
Takeout by YHC.
