Godwin
Seven turned out on a humid summer morning to play with kettle bells. After a quick warm-up we did the cumulative Lucky Loop. First loop was 15 Lawnmower Pulls (each hand), 15 Curls, 15 Sit-and-Presses and 15 Squats. On the second loop we added 15 Upright Rows, 15 Halos, 15 American Hammers, and 15 Swings. On the third loop we had time only to add 15 Overhead Pulls and that was it. By the time we came back to the Flag the time was over. We missed few regulars and their jokes.
Nothing says summer like KBs and humidity. Four noble warriors joined forced this morning to have a little fun, and here is how it went down: COPSSHIWDQHelicoptersArm circlesHRMLBC APD KB 4 corners – lunge walk the 4 corners with 5, 10, 15 & 20 reps of an exerciseSit ‘n pressCurls High pulls 4x checkRunOverhead pullsPresses Lawnmower pulls COT with YHC taking us out Best wishes to Byproduct as he gives his daughter away on Saturday! Summer humidity was here today. YHC’s butt crack was sweating. God is still good all of the time! Attila
On a beautiful almost July morning, six regulars got together and did a little swinging. KB swinging that is. A few minutes before starting, I thought it was just going to be me, White Deer and Pigskin and I would be the baby at 50. But Lighthouse, Attila and Offshore came in to get the median age down to ~55. The exercises went like this: COP: DQs, DMH, Helicopters, Merkins, Plank Jacks and FMs. Mosey to back of school. Doras with 100 Sit and Press, 150 curls and 200 bench presses. Lindseys with squats and KB swings. Do a set…
Muggy and misty is made for KB. Five KB warriors shook off the fart sack to partake this morning. Here is how it went down: COPSSHIWDQHelicoptersArm circles Dead man hang 13/7 burn-out – 13 exercises with 7 reps for each, alternate one exercise having 13 repsLawmower pulls (each arm) – 48 total repsHigh pulls – 48 total repsCurls – 48 total repsTricep press – 48 total repsWeighted lunges (each leg) – 48 total repsSteps-ups with a calf raise (each leg) – 42 total repsSquats – 42 total repsKB presses – 42 total repsHalos – 42 total reps KB swings –…
SOJ Takeover week was honored with 7 Circus Veterans humoring an SOJ Kettlebell novice. Here’s how these clowns did way more running than usual: The THANG: WARMERAMA: Mosey around the bus loop then circle up Among so many fine vets of the gloom YHC completely forgot the usual Introduction, Welcome & Disclaimer Variable IC Reps (+/- KB) to get the muscles warm top to bottom COP #1: NATIVE AMERICAN CRUSADE Line up and walk with hallelujah KB carried overhead, last man completes x5 KB swings then runs to the front Transition to Lunges and last man doing x5 Around the…
Air quality was not great, but the PAX was stellar. Here is how it went down: COPSSHIWDQHelicoptersArm circlesDead man hangMerkins LBC KB ladder – 5 exercises, 10 reps down to 2 then 10 instead of 1 with 15 lawnmower pull chaser after each setCurlsSumo squats with a high pullOverhead pullsFlutter presses KB hammers 3x check – run, wall sit with KB, presses COT with YHC taking us out Great work from the PAX. Air quality was RED, with some PAX exhaust mixed in. For those that do not know, Homer does not own a shirt with sleeves, and Offshore tried…
Honeydo’s Summer Tour Challenge inspired atypical attendance at Circus Maximus today for a combination of aerobics, kettlebells and old music. Disclaimer: Don’t leave here with more injuries than you came with. 20 SSH, 15 IWs, 10 Don Quixote, Arm/shoulder stretch, Plank/leg stretch Countdown: 20 Upright rows, 20 Deep Mountain Climbers (single count), 18 Upright rows, 18 Deep Mountain Climbers, etc. down to 2 Upright rows, 2 Deep Mountain Climbers (single count) Run around the island Partner up: Partner 1 runs a short distance, does 5 burpees and returns Partner 2 does the called exercise 100 curls 100 squats 100 pole…
6 HIMs joined forces for another Thursday KB ground ‘n pound. Here is how it went down: COPSSHIWDQHelicoptersArm circlesDead man hangMerkins LBC Mosey to the band field for a KB beastBack carry with sit ‘n pressesRH waiters carry with high pullsLG waiters carry with curlsDeath crawls with swingsAround the worlds with sumo squats Weighted lunges with tricep presses 25 FM in cadence Meander back to the parking lot with a stop to do 20 lawnmower pulls, each arm Find a curb15 overhead pulls15 skull crushers15 presses 15 lawnmower pulls, each arm COT with YHC taking us out Another great start…
Eight noble warriors clanged some KB metal in the gloom this morning. Here is how it went down: COPSSHIWDQHelicoptersArm circlesDead man hangMerkins LBC Catch me if you can – partner up, one man carries 2 KBs while the other does 10 burpees and runs to the loop until he catches up; rinse and repeat 4x each PAX member KB escalator (10, 15, 20, 25 reps)KB pressSkull crushersOverhead pullsSumo squatsKB curls Lawnmower pulls, each arm Mosey to the benches – 15 step-ups each leg (on the extra high benches) and 18 WWII sit-ups Mosey to the flag for COT with YHC…
7 Regulars and 2 of Woodfin’s finest gathered for some KB work. As we waited for the lights to signal 5:30 Offshore was coming in lukewarm at 15 mph (have to obey the speed limit no matter what). At 5:30 we went like this: COP: DQs, helicopters, merkins, mountain climbers, LBCs, Mikey Phelps. Mosey to Pump Road side of school. Elevens with sit and press and rows. Mosey to main parking lot at MG. Lindseys with bench press and bicep curls for the middle-aged girls. The curls get pretty da%n hard. Stay in parking lot. Doras with 100 overhead press,…