Tuesday, November 4, 2014

Project Finished

We have been talking for a year about Cara starting to train athletes in our garage and I finally finished turning from a storage area to a legit training area. It only took me about 8 or 9 days to clean it out, insulate the walls, hang paneling, build a kick board for her soccer players, build a climbing wall for miles, and lay the floor. But it seemed like it took forever. I am stoked to have this project finished and give Cara the opportunity to turn her soccer players into better athletes. The greatest part is getting to watch Miles climb! He doesn't even realize that he is in training to climb mountains with me when he gets older. I am so thankful for such an awesome family.

Tuesday, May 6, 2014

The Strongest Version of Myself.

Holy Moly it has been a while since I wrote a blog post. Life gets busy and I only blog for myself so there is never pressure to write something down. But I just wanted to update what I have been doing: Trying to be the strongest version of myself that I can be. Yes, what I have been doing and focusing on is being the strongest version of myself in every aspect of my life. I am trying to be the strongest person, best father, best husband, and best employee I can possibly be. In my spare time I have been walking through the woods with my son and wife, spending quality time with my family. establishing new trails through the forest behind our house, lifting weights, and riding my mountain bike. I am happier than I have ever been and I am thankful for my health, my family, my job, and every other good thing that is happening in my life.

Friday, January 3, 2014


My son looks up at me and says " I'll be right back Daddy I am going to go do some Yoga!" and I look at him in disbelief. Did I ever think my 2 year old would know what Yoga is....no. But he does from watching Mama and I think it is awesome. I walk to the back of the hallway and he looks to be in a downward dog position while also balancing on his head. The WildFlow of  energy that runs through a child's soul is so beautiful. It rejuvenates me to see him run free and live the way he feels. My family is the greatest thing that has ever happened to me and as long as I have them I can honestly say that nothing else matters.

Friday, December 27, 2013


We had a beautiful holiday season here in Southern Ohio. Cara and Miles are doing great and I couldn't love my family more. After Thanksgiving I took a bit of time off on the fitness front and let my body rejuvenate but I am back at it now. I have gotten a gym membership and Cara got me a suspension trainer for Christmas so I am excited to start it up with a new routine. I should start posting my workouts again. I probably will next week. I feel as if my fitness goals have changed in the last year from goal races to just wanting to be the strongest version of myself. Mentally, Spiritually, and Physically to be the strongest me I can be. My body is very sore from getting back into shape but I absolutely love the feeling. I hope to hit some trails runs up this weekend and to do something fun with the family. I hope everyone has had a great 2013 and had a very Merry Christmas.

Thursday, November 28, 2013

Thanksgiving Day.

What an awesome day. I am thankful for this life that I have been blessed with. I do not want to change a thing, I am content.

Wednesday, November 27, 2013

Ready to Eat

Hit up some good training on the weekend.
Saturday: 5 X (Max Rep Sloper Pull-ups + 16 Deltoid Raises + 10 Goblet Squats + 15 Diamond Pushups)

Sunday: Family hike and work on woodwork

Monday: Rest and work on wood working in house. I am almost done!

Tuesday: 4 Mile Trail Run ( Super slick and wet conditions from all the snow)
5 X Max Rep Pull-up + 10 Goblet Squats..(18,13,9,7,7 on pull-ups)
3 X ( 10 Straight-leg dead lift +10 Squat Press + 10 Bent Over Rows + 10 Squat thrust)
8 X 25 push-ups

Wednesday: Not sure if I am going to do anything. I am running the Turkey Trot tomorrow carrying Larry Cox shoes. I have no idea how that is going to go other than that it is going to be fun and I am going to eat tons of food afterwards.

Thursday, November 21, 2013


3 X ( 6 pull-ups + 20 Pushups + 20 Squats + 20 Leg Raises)
3 X (6 Pull-ups + 15 Diamon Pushups + 20 Jump Lunges + 20 sit-ups)


4 Mile Trail  Run
Pull-up Progression 1+2+3+4+5+6+5+ 1 min. rest + 7
3 X Cara's Yoga Circuit......Good core and shoulder work
5 X 20 pushups

Wednesday, November 20, 2013

Back On the Wagon

I took a bit of a down week last week for some reason. Cara ran me through some Yoga sessions this weekend to get my body moving again and I did a 4 mile trail run + 5 X max rep pullups w /90 sec. rest last night. It is nice to be back on the fitness wagon again. I find that my body and mind become very anxious and antsy when I take more than a few days off. I don't know why I do this to myself from time to time. It is as if I feel like I am sacrificing the gift of a healthy young body. But it is funny because I am the only one holding myself back. The anxious energy is totally self-inflicted. Why would I do that to myself?

Wednesday, November 13, 2013


Went Climbing and hiking all weekend w/ Cara and miles. Went to the Climb Time in Cincy and hiked out our back door for a few hours on Sunday. It was a beautiful weekend w/ family. Work has been kinda busy for a few days but I gotta get back on the fitness train.

Friday, November 8, 2013

11/8/2013 Rested and Excited.

Taking 2 straight rest days is never something I like to do because I like to exercise so much but I do believe it is good for the body. We are going climbing this weekend and going to watch my brother-in-law Cameron play in the High School football Playoffs. I thought it would be a good idea to be fresh before climbing so I can have an extra good time while being a monkey. Cara is going to rope up for her second time and I can't wait. This is going to be a fun weekend!

A few other things... Good Luck to the Shawnee Bears at MSC and hopefully they can bring home another golden trophy. Also, I am changing the name of this blog from the Way of the Warrior to something else. I like the name and I love the Bushido ( Way of the Warrior) Lifestyle, but I am an American male and I don't feel like I am a true warrior like the men and women that are fighting for our counry. The soldiers serving in the military are the true American Warriors and I feel that calling myself a warrior is detracting from their efforts to promote world peace. I know this is deep and I really don't need to write anything like this because hardly anyone looks at my blog anyway but I just want to put it out there who I think the real warriors are ( the people that are putting their life on the line for something greater than themselves). Thank you to all the real warriors for your sacrifice.

I think I will change the name of the blog to Keegan Rathkamp- Circuit Monkey. Because my nephew Bryce calls me Uncle Monkey. And I love to do circuit training. Cool?COOL!

Wednesday, November 6, 2013


9 x 8 pull-ups w/ alternating grips
Hip Mobility
5 X Max Rep Dip


5 X ( Max Rep Pull-up + 8 Goblet Squats + 16 lateral Raises)
3 X ( 12 Y squat + 12 Spiderman pushups)
3 X ( 10 Jump Squats + 10 Single leg RDL + 10 Spiderman Lunges)
3 X ( 12 straight leg deadlift + 12 Squat Press + 12 Rows + 12 Squat thrust)
3 X ( Max Rep Arnold Press + 12 Upright Row + 20 lateral raises + 30 sec. Plank)


3 X ( 8 Wide Grip Pull-up + 10 Jump Squats + 20 In-outs)
3 X ( 8 Chin-ups + 12 Jump Knee Tucks + 20 Step-ups)
4 X ( Max Rep Dips + Plyo Circuit)

Monday, November 4, 2013


Saturday 11/2
Did some resistant band work in the morning and a 4.5 mile trail run up and over Sugarloaf Mountain with Timba.

Sunday 11/3
Super Fun 2 hour hike with the whole Family. Miles hiked for a while which was fun to watch. I love to see him playing outside and enjoying being in nature even though he is only 2.