Godwin
By the time yours truly arrived to lead the PAX, the PAX had already formed a circle ready to go. As I nudged my way, the lights went on so off we go. COP: DQs, helicopters, HRMs, MCs, FMs, One burpee for late arriving Whitesnake. Off to bus loop. Each bus loop is 1K so we do ten loops with ten different exercises (or at least that was the plan). Loop 1 – 10 sit and press at each quarter of the loop; Loop 2 – 15 squats at each quarter of the loop. Hmmm this is not going too…
According to the White Rabbit that was running in the woods: One swing makes you larger, and one swing makes you small, And the ones that White Deer gives you, sometimes don’t do anything at all. Go ask White Deer, when he’s ten feet tall. And if you go chasing kettlebells, And you know you’re going to fall, Tell them a workout, filled with exercises, White Deer did call. Call White Deer, when he was just small (5′ 6″). When the participants get up and he tells you where to crawl, And you’ve just had some kind of weird twist…
Three simple kettlebell exercises: squat thrusters, high pulls, & swings broken up by burpees. Start with 10 and work our way down to 1. For example, 10 thrusters, 10 burpees, 10 high pulls, 10 burpees, 10 swings, 10 burpees. Then 9,8…. End up with 55 of each kettlebell exercise and 165 burpees. Modify as needed. Simple, yes, easy, not so much. Beforehand we did some warmups and after the Burptacular we finished with two rounds of partner squats and runs. And we still had time for some Mary: Freddie’s, APDs & reverse crunches (aka work all gas out of your…
Screw you Johnsonville! Let me show you how to not get pneumonia while Q’ing in the rain. Six noble warriors (sans White Deer and Johnsonville) attacked the rainy morning today. Here is how it went down: COPInvisible jump ropeIWDQHelicoptersArm circlesJazzercizeMerkinsLBC APD 13/7s – 13 exercises with 7 reps each except one exercise has 13 repsLawnmower pulls/each arm – 48 repsHigh pulls – 48 repsCurls – 48 repsTricep press – 48 repsKB swings – 42 repsSquat thrusters – 42 repsKB lunges/each leg – 42 repsFigure 8s – 42 repsSit ‘n press – 42 repsKB hammers – 42 reps KB presses –…
A repeat of my last Circus Maximus workout. I got there early so I could set up the KB exercise stations. I printed out and put in 10 clear protective sheets, the 10 exercises. I also brought music. It’s not Summertime yet, but we’re doing politics. “Well I called my congressman and he said quote “I’d like to help you son, but you’re too young to vote” Sometimes I wonder what I’m gonna do ‘Cause there ain’t no cure for the summertime blues” Disclaimer: If you hurt yourself, it ain’t my fault. Warmup: 20 SSHs with Johnsonville…
Nothing like some KBs to start off your pie day. Put in the reps, break a sweat and burn enough calories for some pie later on. Here is how it went down: COPSSHIWDQHelicoptersArm circlesJazzercizeMerkinsLBC APD Mosey to the picnic tables for 11s with 2x step-ups and sit ‘n presses Mosey to the bus loop for a KB ladder with 5, 10, 15, 20 reps of the following:50 tricep presses50 curls50 swings50 sumo squats50 high pulls 50 lawnmower pulls, each arm 4x check with the following:RunOverhead pullsKB press Column sit Mosey back to the parking lot for COT with YHC taking…
9 Young men beat the sun up this morning to explore some newish territory and get in some steps. It was mildly warm out with some stars and satellites to watch over the pax. Here is what YHC somewhat remembers… 1- Burpee then a mumbling kettle bell toting pax moseyed to the stadium parking lot for some quick introductions and disclaimers. COP- SSH, Don-Quixotes, Dead man hang, Ukrainian Solders, Fudd, Wilson, HRM, WW2, LBC, Scissor. 4-Corners in stadium parking lot. *Watch out for all the cars. Not sure what they were doing up so early. 10-Curl, 10-Squat, 10-Overhead, 10-Benchpress. Mosey…
Disclaimer: “If you hurt yourself, it ain’t my fault.” I have a link to 33 kettlebell exercises. I printed out a picture and description of 5 of these so we would do some ‘new’ KB exercises. I put the pictures and description for the new exercises on the ground under the covered walkway with a space in between some of the pictures for a ‘regular’ KB exercise. Note to myself for next time I do this: Given the prodigious quantity of bitching, I should have also had a piece of paper with the name of the other exercises (Ukrainian Hammer,…
Fireman Ed set his alarm for 5:05, woke up thought “Hmm maybe today would be a good day to fartsack.” Then looked at the Q list and noticed that “He has this morning’s Q”. On his 10 minute drive thought of a few classics to run with the PAX. COP: DQs, DMH, Offshore arrives because who needs to stretch, HRMs, helicopters, MCs and FMs. Mosey to bus loop bench area. Elevens with sit and press and 2 count coupon step ups. Don’t perform sit and press on a large root. Mosey to road on bus loop. Lindseys with bench press…
A clown car, a senior citizen coming in hot on 2 wheels, and a FNG headlined a post-VD PAX. Here is how it went down: COPSSHIWDQHelicoptersArm circlesJazzercizeMerkins LBC KB AMRAP – 5 exercises, 4 rounds, 20 seconds between 30 second intervals in 1st round, then down to 15, 10, & 5High pullsCurlsSquatsTricep Press KB swings Run the bus loop KB AMRAP – Round 2Sit ‘n pushSkull crushersOverhead pullsKB presses KB hammers COT with YHC taking us out Welcome to Zuck! When you find out about F3 through Facebook, you get name for its founder. Great work from our newest member. …