Learn how to blend the Norwegian 4x4 and Kettlebell Mile into a balanced VO2 max and endurance workout for older adults, with critical caveats on managing high-impact stress and injury risks.

Excerpt from: Sleeping Dragons # 4: Update—1AC4x4 VO2 max Challenge

https://robertakezer.substack.com/p/sleeping-dragons-4

Sleeping Dragons

Son of Man: Urantia Project.

Son of Man: Urantia, is a restatement of the life and teachings of Jesus of Nazareth as presented in the Urantia revelation and in accordance with its urging to do so for today’s generation.

Son of Man: Urantia Project on YouTube—HERE

https://www.youtube.com/@SonofManUrantia

Son of Man: Urantia Project on Substack—HERE

Buy PDF of Son of Man: Urantia, 2nd ed., (2024) 600+ pg. (English and Spanish) —HERE

https://son-of-man-urantia.sellfy.store

Buy Son of Man: Urantia, 2nd ed., (2024) 600+ pg. (English and Spanish) —HERE

https://www.lulu.com/search?page=1&sortBy=RELEVANCE&q=son+of+man%3A+urantia&pageSize=10&adult_audience_rating=00

Godspeed,

Bob

This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit robertakezer.substack.com/subscribe

Uncover the gritty truth of intense exercise as it boosts fitness but tests endurance, revealing why pushing to "very hard" exertion levels is both rewarding and relentless for any interval training enthusiast.

Excerpt from: Sleeping Dragons # 4: Update—1AC4x4 VO2 max Challenge

https://robertakezer.substack.com/p/sleeping-dragons-4

Sleeping Dragons

Son of Man: Urantia Project.

Son of Man: Urantia, is a restatement of the life and teachings of Jesus of Nazareth as presented in the Urantia revelation and in accordance with its urging to do so for today’s generation.

Son of Man: Urantia Project on YouTube—HERE

https://www.youtube.com/@SonofManUrantia

Son of Man: Urantia Project on Substack—HERE

Buy PDF of Son of Man: Urantia, 2nd ed., (2024) 600+ pg. (English and Spanish) —HERE

https://son-of-man-urantia.sellfy.store

Buy Son of Man: Urantia, 2nd ed., (2024) 600+ pg. (English and Spanish) —HERE

https://www.lulu.com/search?page=1&sortBy=RELEVANCE&q=son+of+man%3A+urantia&pageSize=10&adult_audience_rating=00

Godspeed,

Bob

This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit robertakezer.substack.com/subscribe

Discover how to adapt elite fitness protocols like the Norwegian 4x4 and Kettlebell Mile for older adults, balancing VO2 max gains and muscular endurance while minimizing joint stress for sustainable training.

Excerpt from: Sleeping Dragons # 4: Update—1AC4x4 VO2 max Challenge

https://robertakezer.substack.com/p/sleeping-dragons-4

Sleeping Dragons

Son of Man: Urantia Project.

Son of Man: Urantia, is a restatement of the life and teachings of Jesus of Nazareth as presented in the Urantia revelation and in accordance with its urging to do so for today’s generation.

Son of Man: Urantia Project on YouTube—HERE

https://www.youtube.com/@SonofManUrantia

Son of Man: Urantia Project on Substack—HERE

Buy PDF of Son of Man: Urantia, 2nd ed., (2024) 600+ pg. (English and Spanish) —HERE

https://son-of-man-urantia.sellfy.store

Buy Son of Man: Urantia, 2nd ed., (2024) 600+ pg. (English and Spanish) —HERE

https://www.lulu.com/search?page=1&sortBy=RELEVANCE&q=son+of+man%3A+urantia&pageSize=10&adult_audience_rating=00

Godspeed,

Bob

This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit robertakezer.substack.com/subscribe

Explore the risks and essential preparations for older athletes tackling the Kettlebell Mile, a unique and challenging protocol requiring progressive training and baseline strength to avoid injury and optimize performance.

Excerpt from: Sleeping Dragons # 4: Update—1AC4x4 VO2 max Challenge

https://robertakezer.substack.com/p/sleeping-dragons-4

Sleeping Dragons

Son of Man: Urantia Project.

Son of Man: Urantia, is a restatement of the life and teachings of Jesus of Nazareth as presented in the Urantia revelation and in accordance with its urging to do so for today’s generation.

Son of Man: Urantia Project on YouTube—HERE

https://www.youtube.com/@SonofManUrantia

Son of Man: Urantia Project on Substack—HERE

Buy PDF of Son of Man: Urantia, 2nd ed., (2024) 600+ pg. (English and Spanish) —HERE

https://son-of-man-urantia.sellfy.store

Buy Son of Man: Urantia, 2nd ed., (2024) 600+ pg. (English and Spanish) —HERE

https://www.lulu.com/search?page=1&sortBy=RELEVANCE&q=son+of+man%3A+urantia&pageSize=10&adult_audience_rating=00

Godspeed,

Bob

This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit robertakezer.substack.com/subscribe

Boost your VO2 max and reclaim your strength with Sleeping Dragons #4, A Son of Man: Urantia Project. Tailored for American men in their 60s and beyond, this episode dives into the 1-Arm Carry 4x4 VO2max Hip Stabilization Challenge—updated March 3, 2025. Learn how to reset, relearn, and reengage as society’s guiding elders through fitness that works around age-related challenges like arthritis and injuries.

In this update, Bob Kezer explores the surge in older adult fitness (thanks, Bobby Kennedy!) and shares a hybrid protocol blending the Norwegian 4x4 and Kettlebell Mile Challenge. Perfect for men seeking peak VO2 max and muscular endurance without overloading joints, the 1AC4x4 adapts high-intensity training for our scars and years. Discover the break-in process, training progression, and tips to balance load and speed—plus insights on hip stability and injury prevention.

Ready to walk your talk? Watch now to master this brutal yet rewarding workout and join the movement to stay fit, functional, and wise into your hundreds. Like, subscribe, and share with your crew—let’s awaken the Sleeping Dragons together!

Timestamps:0:00 – Intro: Fitness for Older Men1:30 – The 1AC4x4 Challenge Explained4:00 – Norwegian 4x4 + Kettlebell Mile Fusion7:15 – Progress Updates & Insights10:00 – Tips for Men Over 60

Keywords: VO2 max training, older adult fitness, 1-Arm Carry 4x4, Norwegian 4x4, Kettlebell Mile, hip stabilization, men over 60 workout, senior strength training, injury-friendly fitness, Sleeping Dragons podcast.

This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit robertakezer.substack.com/subscribe

Dive into the fascinating legend of Amos’s cure and the pigs in Chapter 30 of "Son of Man: Urantia," where a miraculous healing sparks a wild tale of devils and swine on this captivating YouTube episode.

Please buy a PDF and subscribe to the Son of Man: Urantia Project.

Son of Man: Urantia, is a restatement of the life and teachings of Jesus of Nazareth as presented in the Urantia revelation and in accordance with its urging to do so for today’s generation.

Your support is needed and requested. Thank you.

Son of Man: Urantia Project on YouTube—HERE

https://www.youtube.com/@SonofManUrantia

Son of Man: Urantia Project on Substack—HERE

Buy PDF of Son of Man: Urantia, 2nd ed., (2024) 600+ pg. (English and Spanish) —HERE

https://son-of-man-urantia.sellfy.store

Buy Son of Man: Urantia, 2nd ed., (2024) 600+ pg. (English and Spanish) —HERE

https://www.lulu.com/search?page=1&sortBy=RELEVANCE&q=son+of+man%3A+urantia&pageSize=10&adult_audience_rating=00

Godspeed,

Bob

* #AmosCure

* #PigsLegend

* #JesusMiracle

This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit robertakezer.substack.com/subscribe

Dive into the fascinating legend of Amos’s cure and the pigs in Chapter 30 of "Son of Man: Urantia," where a miraculous healing sparks a wild tale of devils and swine on this captivating YouTube episode.

Please buy a PDF and subscribe to the Son of Man: Urantia Project.

Son of Man: Urantia, is a restatement of the life and teachings of Jesus of Nazareth as presented in the Urantia revelation and in accordance with its urging to do so for today’s generation.

Your support is needed and requested. Thank you.

Son of Man: Urantia Project on YouTube—HERE

https://www.youtube.com/@SonofManUrantia

Son of Man: Urantia Project on Substack—HERE

Buy PDF of Son of Man: Urantia, 2nd ed., (2024) 600+ pg. (English and Spanish) —HERE

https://son-of-man-urantia.sellfy.store

Buy Son of Man: Urantia, 2nd ed., (2024) 600+ pg. (English and Spanish) —HERE

https://www.lulu.com/search?page=1&sortBy=RELEVANCE&q=son+of+man%3A+urantia&pageSize=10&adult_audience_rating=00

Godspeed,

Bob

* #AmosCure

* #PigsLegend

* #JesusMiracle

This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit robertakezer.substack.com/subscribe

This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit robertakezer.substack.com/subscribe

Dive into the fascinating legend of Amos’s cure and the pigs in Chapter 30 of "Son of Man: Urantia," where a miraculous healing sparks a wild tale of devils and swine on this captivating YouTube episode.

Please buy a PDF and subscribe to the Son of Man: Urantia Project.

Son of Man: Urantia, is a restatement of the life and teachings of Jesus of Nazareth as presented in the Urantia revelation and in accordance with its urging to do so for today’s generation.

Your support is needed and requested. Thank you.

Son of Man: Urantia Project on YouTube—HERE

https://www.youtube.com/@SonofManUrantia

Son of Man: Urantia Project on Substack—HERE

Buy PDF of Son of Man: Urantia, 2nd ed., (2024) 600+ pg. (English and Spanish) —HERE

https://son-of-man-urantia.sellfy.store

Buy Son of Man: Urantia, 2nd ed., (2024) 600+ pg. (English and Spanish) —HERE

https://www.lulu.com/search?page=1&sortBy=RELEVANCE&q=son+of+man%3A+urantia&pageSize=10&adult_audience_rating=00

Godspeed,

Bob

* #AmosCure

* #PigsLegend

* #JesusMiracle

This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit robertakezer.substack.com/subscribe

This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit robertakezer.substack.com/subscribe

Witness the dramatic account of a sudden gale striking Jesus and the apostles on the Sea of Galilee in Chapter 30 of "Son of Man: Urantia," showcasing nature’s fury and their struggle in this gripping YouTube episode.

Please buy a PDF and subscribe to the Son of Man: Urantia Project.

Son of Man: Urantia, is a restatement of the life and teachings of Jesus of Nazareth as presented in the Urantia revelation and in accordance with its urging to do so for today’s generation.

Your support is needed and requested. Thank you.

Son of Man: Urantia Project on YouTube—HERE

https://www.youtube.com/@SonofManUrantia

Son of Man: Urantia Project on Substack—HERE

Buy PDF of Son of Man: Urantia, 2nd ed., (2024) 600+ pg. (English and Spanish) —HERE

https://son-of-man-urantia.sellfy.store

Buy Son of Man: Urantia, 2nd ed., (2024) 600+ pg. (English and Spanish) —HERE

https://www.lulu.com/search?page=1&sortBy=RELEVANCE&q=son+of+man%3A+urantia&pageSize=10&adult_audience_rating=00

Godspeed,

Bob

* #SeaOfGalilee

* #SuddenGale

* #JesusBoat

This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit robertakezer.substack.com/subscribe

Witness the dramatic account of a sudden gale striking Jesus and the apostles on the Sea of Galilee in Chapter 30 of "Son of Man: Urantia," showcasing nature’s fury and their struggle in this gripping YouTube episode.

Please buy a PDF and subscribe to the Son of Man: Urantia Project.

Son of Man: Urantia, is a restatement of the life and teachings of Jesus of Nazareth as presented in the Urantia revelation and in accordance with its urging to do so for today’s generation.

Your support is needed and requested. Thank you.

Son of Man: Urantia Project on YouTube—HERE

https://www.youtube.com/@SonofManUrantia

Son of Man: Urantia Project on Substack—HERE

Buy PDF of Son of Man: Urantia, 2nd ed., (2024) 600+ pg. (English and Spanish) —HERE

https://son-of-man-urantia.sellfy.store

Buy Son of Man: Urantia, 2nd ed., (2024) 600+ pg. (English and Spanish) —HERE

https://www.lulu.com/search?page=1&sortBy=RELEVANCE&q=son+of+man%3A+urantia&pageSize=10&adult_audience_rating=00

Godspeed,

Bob

* #SeaOfGalilee

* #SuddenGale

* #JesusBoat

This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit robertakezer.substack.com/subscribe

This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit robertakezer.substack.com/subscribe