F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: #KettleBells

12 HIM’s including 11 of the usual Circus clowns and one jorts-sportin fool reluctantly accepted their SOJ takeover fate. Sorry fellas, it was supposed to be a nice normal Nancy Lopez KB workout and you got a ride on the DTH pain train instead. Here’s the show these circus animals put on for the locals: The THANG:  WARMERAMA:  Eclectic beatdown mix turned UP Shoulder the bells and mosey 150 yards to the practice field  Circle up, Welcome & Disclaimer Variable IC Reps to get the muscles warm top to bottom KETTLE BEAST: 6 reps at 6 stops down the field…

A clan of 7 kettle bell fancy boys took to the grounds of Old Hundred elementary for today’s version of SOJ Takeover. The 35 minute drive was well worth it for YHC – I loved putting the smack down on a willing group of PAX. Eddie Vedder sang along to the following… Warmarama: Mosey, various IC reps and stretches Plank: F3 Credo, Mission, Name the Pax – Renegade rows for a missed answer COP 1 – Rifle Carry Walk All Rifle Carry – when YHC Drops (IC) 10 KB Swings 10 Curls 10 Front Squats COP 2 – Triple Check…

Six fearsome HIMs made the right choice and posted for a kettlebell beatdown at the Old Hundred AO. Warmups included: Andy Dufresne stretch w/ stretches to left and right sides for the lats, helicopters, grass grabbers/cherry pickers, hold a deep squat position, sitting hamstring stretch, lay on your back and pull right then left knee into your chest, Wilson and Fudd’s wives, Roscoe’s mom There was not much ab work in the KB routine today, so we included some in the warmarama: Freddie Mercurys with normal, quick, and slow cadences, box cutters, flutter kicks The Thang: 20 KB Swings 20…

Short Pump now was a Waffle House! We’ve made it!!!! In its honor, we spelled Waffle House in exercises twice. First we did some warms ups of SSH, IW, Ukrainian Soldiers, Arm Circles, LBCs, Reverse Crunches and Merkins. Then the spelling started: 1st time (20 reps each unless noted): WW2, American hammers, Flutters holding bell, Fourx4s (4 burpees with 4 mountain climbers mixed in), Lawn Mower pulls, Elevens of curls and merkins, Halos, Overhead press, Upright rows, Sit & press, Elevated merkins. 2nd time: WW2, American Hammers, Floor Press, Flutters with bell, Lawn Mowers, Elevated merkins, Heals to heaven, Overhead…

5 DaVillians posted on a beautiful morning to throw some kettlebells around. Mosey around parking lot then some COP Lucky Horseshoe – Cumulative, 10x each exercise, mosey around parking lot after each round. Round 1 – goblet squats Round 2 – goblet squats, halos Round 3 – squats, halos, WW2s Round 4 – squats, halos, WW2s, curls Round 5 – squats, halos, WW2, curls, demon crushers Round 6 – halos, WW2s, curls, demon crushers Round 7 – WW2s, curls, demon crushers Round 8 – curls, demon crushers Round 9 – demon crushers Ring of fire MoM and stretching to close…

3 HIMs enjoyed a sunrise beef with this KB/Cindy focused workout. We were hoping some FNG’s would show – but alas – another day. Big Rig, Pool Boy, and State Farm grunted through the following mish mash. Warmarama: Various IC XO’s Grab the weights – 62lb KB, 45lb KB, Cindy COP 1 – Rifle Carry Rifle Carry Weight around the median If you drop – 10ea I.C. Ab Xo’s 2 Laps COP 2 – SALLY! Sally Up – Upright Row Sally Down/Song – Deadlift COP 3 – Triple Check Jump Ropes Run Median down, bernie back Curls/Skull Crushers/Obliques (Changed each…

Others went for a ruck, I then a little later Posh did a kettlebell complex 4 different exercises: presses, rows, goblet squats, and swings. Starting at 10…. Competing each round then a small lap run back, then to 9 etc. The idea: work on the benefits plus get the exercises correct: Each one from what I was doing before to now making a change for the true benefit. Example swings can be something where you just do a certain number to cranking up the reps and be a true cardio killer.

7 able bodied musclemen gathered in Eagle territory in the far West End. Attila was in sleep catch up mode in his car but once 5:30 arrived he was ready to roll. COP: DQs, DMH, helicopters, merkins, MCs, FMs and LBCs. Mosey counterclockwise around the school with sets of 20 and 24 (in honor of my daughter’s Jane’s graduation from Freeman). start with moseying while doing around the worlds. When stopped do 20 sit and presses and then 24 standing presses. Mosey with halos and do 20 coupon squats and then 24 calf raises. Mosey to eagle sheds and do…

YHC rolled in late to a surprisingly crowded MANNdate. Always good to start the day with a beatdown and a crowd. COP Mosey around parking lot then some COP. THANG Triple check – P1 squat thrusters, P2 curls, P3 mosey around parking lot. 11s – demon crushers, kb swings, around the world in between 4 corners – C1 clean and jerk, C2 lawn mowers, C3 good mornings, C4 calf raises Boat canoes and some stretching to close out the workout. Numbers, names, Spit took us out. Notes: Welcome Brownie! Keep coming back.

On everyone’s favorite holiday, “Love a Tree Day”, we took to the woods after our warm up. We rifle carried to the path and went into the leaves. Off the normal Circus path, we started with 11s of tree smokers and people chair on a tree with overhead presses. After that fun we did 5 burpees to get rid of the bugs. We then partnered up in the raintree neighbor and one partner ran to a pile of broken tree parts (and wept) while the other did a kettle exercise. We rotated through curls, triceps and lawn mowers. To finish…

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