2… no 3 …. no 4 guys showed up to lift some bell Here is what happened — COP — helicopters, DQ, IW, Denice Austins, tempo merkins, cherry pickers, dirty dogs, hillbilliesABC’s with legsescalator 1timer 20 KB swingsmountain climbersjump squatsFlutter kicks with KBrepeato then run a lapescalator 2timer 10 burpeesrenegade rowslungesam hamrepeato then run a laplazy dora50 merkin rows (hold plank)100 flutter kick presses (6 inches)150 KB squats (al gore)Announcements and the likeGo out and buy yourself some whole body deodorant!Opus
Browsing: #KettleBells
cop warm up with Merkins, sstraddle hops, LBC’s, cherry, pickers, helicopters. thang 5 exercises in each Circuit 16 reps each exercise Round 1 Kb swings halos curls for girls Ww2 presses lying down Wait 30” Round 2 deadlift lawnmower goblet march Press overhead Single leg deadlift 30” Round 3 Offset (one hand out) squat Skull crusher Goblet lunge Lateral raise Dolly while holding kb in air Round 4 Farmer carry (march) Kb plank drag RosLita while holding kb in air Thruster – squat and thrust up Wind mill 30 sec Back to round 1 rinse and repeat until time cot number…
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…
YHC came in hot to find Opus and Mr Holland already started the COP. PAX decided to hot potato the Q. Opus Q – COP, bus loop beatdown Yardsale Q – more bus loop beatdown Bulkhead Q – MoM and stretching Numbers, names, Opus took us out. Happy hour this Thursday at 6:30pm at PBR on 301.
Put in that work! Warmarama: 1/2 mile mosey around the grounds. SSH, Deadman Hang, Imperial Walkers, Arm Circles, DQ, Cherry Pickers. The Thang: Same as last week… Let’s Goooo 4 Rounds: 1 minute each AMRAP, 15 sec rest..SwingsCurlsLawnMowersSkull Crushers 4 Rounds: 1 minute each AMRAP, 15 sec rest..KB LungesCalf Raises (on the curb)Sumo SquatsBurpees Mosey cool down around the parking lot.BTTFAnnouncements: See SlackOyster took us out…
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…
The usual Manndate crew arrived to find Trail Mix joining the fun. A lap around the parking lot then some COP. Thang Parking spot circuit – each PAX took a parking spot and an exercise with the 4th PAX the timer running a lap around parking lot. Multiple exercises: curls, squats, lawn mowers, demon crushers, WW2s, flutter kicks, etc. A little stretching at the end to close out. Numbers, names, Corned Beef took us out.
Put in that work! WARMARAMA:.5 run around the parking lot. Circle up: SSH, DQ, deadman hang, copperhead squats, flutter kicks, WWII, LBC, Rosalitas, hello dolly, heals to heaven. THE THANG:Timer Set: 1 Minute of work, 15 sec rest. 4 roundsSwingsCurlsLawnmowersSkull Crushers Timer Set: 1 Minute of work, 15 sec rest. 4 roundsKB LungesCalf RaisesSumo SquatsRun to the end – 5 Burpees – Run back = x2 .5 mile cool down. BTTF:Lots of announcements – See SlackYHC took us out. Oyster
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…
YHC is having some knee issues so I took the Q so there would be no lower body exercises. COP Around the parking lot stopping at each light pole for an upper body and core exercise. Exercises were: curls, tricep extensions, WW2s, flutter kicks, American hammers, lawn mowers, kb swings etc. Numbers, names, Corned Beef took us out.