4 founders of CM brought their Kettlebells on a clear 50 degree morning. COP – SSH, Don Qs, Helicopters, Merkins, LBCs. Mosey to covered bus loop- Catch Me if you Can – 1 PAX carries 2 bells while other does: 5 Burpees, 10 Merkins, 10 Donkey Kicks. So much fun why not repeat for 2nd round. Then KB Swings Head to grass: Boat & Canoe and Alabama Softball Players. Followed with 3 sets of 20 PLTs. Then hit curb for: Skull Crushers and Pullovers. Finish with more Swings and Curls, then 2 MoM of American Hammers, Freddy Mercurys. NMS -…

Two grizzly warriors fought off the fartsack to throw around some KBs. Here is how it went down: COP25 SSH15 IW10 cherry pickers15 helicopters20 hand release merkins20 2x flutter kicks15 pick pounders25 2x LBCKB beast with lawnmower pulls (each arm), sit ‘n presses, swings, halos, high pulls and snatchesLap around bus loopMosey to the curb for20 overhead pulls20 skull crushersSeries of boat/canoes, including raising the sail and alternating paddles20 overhead pullsCOT Hear is to a quick recovery for Johnsonville and his knee. Grateful for the fellowship of White Deer today. The PAX was dragging but resilient. Lots of sleep deprived…

A symbolic PAX embarked upon a KB beatdown this morning. Here is how it went down: COP20 SSH15 Russian soldiers15 IW10 DQ15 helicopters20 hand release merkins20 Suzanne Somers, each leg25 2x LBCCatch me if you can around the bus loop – one man carries 2 KBs while is partner does 10 burpees; repeat for a total of 40 burpees for each member of the PAXTriple check Bear crawl and runLawnmower pullsHalos Ground ‘n Pound AMRAP – 30 seconds for each exercise, with a series of breaks of 20, 15 & 10 secondsOverhead pullsWeighted APDsSit ‘n pressesSkull crushers10 2x KB American hammersCOT…

Injuries and vacation have taken a toll on the PAX. YHC is nursing a sore knee that sidelined him for the last week. However, the gloom called this gladiator, and a leg friendly KB workout called. Here is how it went down: COP 20 SSH15 Russian soldiers15 IW10 DQ15 helicopters20 Suzanne Somers, each leg20 merkins100 LBCCumulative KB beast (add an additional exercise for each round, do 16 WWII sit-ups after each leg)180 lawnmower pulls, each arm144 high pulls108 halos72 sit ‘n presses36 overhead pulls80 WWII sit-upsOne man COT in the car on the trip home Missed the PAX. The workouts…

Four Gladiators converged on the parking lot at Godwin High School in the gloom this morning ready to see what Kubota had up his sleeve for his second ever KB Q. Here is what we did: COP: Helicopters x 15 Don Quixote’s x 10 SSH’s x 30 Russian Soldiers x 15 Arm Circles (Big) x 10 Forward & Backward Copperhead Squats x 15 Merkins x 10 LBC’s x 25 Kettlebell Carry from parking lot to the front of the school. Find a nice, comfortable place on the grass or asphalt and begin: SUPER 21’s 1 x American Hammers w/ KB…

Four noble warriors begrudged the late winter temps and made their way to the Circus Maximus AO to throw around weights of various shapes and sizes. Here is how it went down: COP10 herpees OYO30 SSH15 IW10 DQ15 helicopters10 2x merkins30 2x LBC20 Suzanne Somers, each leg20 flutter kicks10 pickle pounders10 scorpion kicksAMRAP challenge – rotation of 5 exercises over a 30-35 second period, with reduced rest after each rotation; rests start at 20 seconds and move down to 15, 10 and 5 secondsWeighted squatsHigh pullsWeighted lungesHalosKB swings Run the bus loopAMRAP challenge/version 2 – rotation of 3 exercises over…

Two steadfast (The Engineer and the CPA) Pax members worked hard for 45 minutes sharpening iron on the tarmac while the Lawyer fart sacked for some extra winks. Hope to recruit a few tuckahoe clown trucks for the show next week. Don’t want to broadcast a ” Last Man Standing” COP 15 Large Arm circles (F &R) 15 Helicopters 15 SSH 15 Merkins 15 APD’s Mosey on over to the CM Circle for a 360 loop of 15 of each of the following KB throw your weight around with 15 lunges forward to the next exercise ( Repeat) Deadlifts Kettlebell press Clean…

A Lawyer, Engineer and a CPA brought the Thursday morning CM plenty of arm and leg strength, new kettle exercises and the faithfulness of brotherhood. COP Large arm circles left and right Trunk rotations SSH’s Merkins Mosey over under the circus tent – White Deer was not in the mood to get his underside wet. The Circus workout thang went down like this: 7 groups of 2 exercises Right Left, Left Right interval style 45 seconds on – 15 seconds off 2 sets per group YHC found a couple of new kettlebell moves denoted by * Deadlift Kettlebell press Deadlift…

It is Valentine’s Day, and ten muscle-bound Romeos were looking to bulk up with the hopes of impressing the M on this Hallmark inspired day. Here is how it went down: COP 10 Herpies OYO30 SSH15 IW12 DQ15 helicopters10 2x merkins30 2x LBC10 Donna Summers, each leg15 pickle poundersLucky Bus Loop – farmers carry to the four quadrants of the bus loop, perform 15 reps of a certain exercise, adding a new exercise for each quadrant, with a total of 8 at the end Lawnmower pulls – each arm (8x)Sit ‘n presses (7x)High pulls (6x)KB swings (5x)Lunges (4x)Halos (3x)Clean ‘n…

3 circus clowns moseyed around the damp circus floor while enjoying the warm winter morning. YHC brought a makeshift rucksack filled with pink 5 pound dumbbells to simulate the ruck beat down. COP 15- SSH SSH with 15 pound ruck sack – Each Pax member took their turn with the ruck sack for 15 hops. Don Q Planks Merkins APD – Virginia Lieutenant Style LBC Boat canoes Johnsonville complained that Q sped up the cadence during his rotation We honored our Lt. Governor Fairfax with a round of APD’s Atilla saluted us with plenty of gun fire and mustard gas Does it really matter…