KB

Kettle Cardio – stationary, mostly legs – cardio sets, 30seconds on 15sec rest for transition. sets were 2 different exercises for 3 rounds each, with the exception of the finisher which was 3 exercises for 2 rounds.40/80, 35/70, 30/60lbs for each weight option

PAX rotated each pair of exercises with an increasing weight during the transition times. @Radio kept @Focker honest about the sets and which round we were on.

The Sets:1. Goblet squatsbody weight squats2. Kettlebell deadliftsstraight leg KB deadlift3. KB lungessquat pulses4. KB single leg deadlift (R)KB single leg deadlift (L)(each set 1-4 x3 rounds)Finisher: kettlebell swings, deadlift high pull, squat hold (repeat x2)

We completed the last 5 minutes with McGill Big 3 exercises for Mary.

Be positive!It doesn’t cost much to have a positive attitude. It can actually cost you a great deal, in the long run, to have a negative attitude all the time. Being pessimistic, allowing stress to get the best of you, allowing it to affect your day and change your mood can actually have adverse effects on your physical and mental health. To name a few of these effects: cardiac issues, reduced blood flow, hypertension, sexual dysfunction, joint pain, advanced aging, depression, and generally no one wants to talk to you or be around you because you’re a dick with a bad attitude all the time….. so loneliness.I work with a few nurses who come on shift and just bring the rain clouds with them. After I’ve made the patient assignments for the day, no matter what, they always find a reason to complain. Mind you, I’ve spent the last 2 hours of my morning, not only taking care of my patients, but also trying very hard to make sure the assignments for the next shift are balanced and fair. It doesn’t matter. They always talk about how overworked they are, and how much they hate being there, and what wasn’t done on the previous shift, and why they got the worst assignment, etc. I think we’ve all experienced someone in our work day who always manages to try to sink the ship. I like most of the people I work with, and I think they like me too. We tend to lift each other up with our positivity, most of the time. It makes for a better shift, patient’s get better care, and work doesn’t seem as arduous as it does when you have someone being negative in your ear the whole shift.Kim (M) and I recently had some conversations about life goals and jobs around the house and where we want to be in 5 years, that sort of stuff. In polite words, more than just my summary, she basically said that I don’t seem to care about much! I countered during our discussion by saying, I think I do care, it’s just not always obvious based on my outward behaviors. I don’t seem to stress too much about anything, or get upset too often. This is obviously not true…I do get upset. I do stress. I have anxiety about money and the future plans we have. Currently I’m debating switching career paths and trying a different type of nursing again…away from the bedside. I’m thinking about going back to school for my doctorate. So I DO think about stuff. Maybe I just don’t always seem like I do. I don’t mean to sound frustrated or annoyed with my wife in any way. It was just a conversation we were having and discussing how she tends to react more expressively than I do, and things affect her mood in a more direct way than they do for me. We compliment each other, and she helps me apply more gravity to different situations. I help her to not get too bogged down by the stress and anxiety. Or at least I hope I do.Those are my thoughts for this morning.

In summary: Have a good attitude. Love your wife unconditionally. Don’t be a dick.