At Circus Maximus: If you shouldn’t be running, Circus Maximus is the place to be. BYOKB (bring your own kettlebell, or let someone know in advance and we’ll bring one for you.) On the other hand, if you have back issues, you might need to modify some exercises.
In other news, Kyiv still stands! We pray for peace, safety for all Ukrainians (especially for Lighthouse’s family) and we pray that Russia gets out of Ukraine soon. By the way, the colors in the Ukrainian flag (blue on top, yellow or gold below) represent golden fields of grain under a clear blue sky, appropriate for a country known as the “breadbasket” of its area.
Please also remember those here managing family health issues (Roger Roger for example).
So here’s what happened at the Circus.
Warmed up with SSHs, Don Quixote, Helicopters, various stretching exercises.
We did ‘SHOTS’
Swings
Hammer Curls
Overhear press
Triceps
Squats
Started with 5 swings; then 5 Hammer curls and 10 Swings, then 5 Overhead press, 10 Hammer curls and 15 Swings, etc. After we got to 5 Squats, etc. and 25 Swings, we dropped the swings (we did NOT go to 30 swings) and so forth until we ended with just 25 Squats.
Run to the end of the sidewalk and back
Next, 10 Racked Lunges, each leg
15 Renegade Rows, each arm
10 Partial Turkish Get-ups, each side
10 Romanian Dead lifts, each leg
15 Swings
20 Hammer Curls
20 Upright Rows
20 Triceps
20 Squats
Run to the end of the sidewalk and back
20 overheads
20 Press while lying on your back
10 Romanian Dead lifts, each leg
15 swings
20 Hammer Curls
20 Upright Rows
20 Triceps
Finished with Mary and stretching
Announcements:
Tonight at 6:00 PM: Capital Ale House on Cox Road near Broad Street (Innsbrook).
Go UR Spiders (Paid announcement by Fireman Ed.)
MASH available tomorrow at Curahee for those unable to run. (Announcement by Gypsy)
