7 of finest bibbed overall wearing, hay chewing, boot wearing, crop dusting PAX from all of F3 RVA came together for the inaugural WESTHOE 4H member’s meeting. According to the two ladies walking by (that tried to pick up Byproduct) it went something like this. Warmup. It’s always a good idea to warm up a bit before you start your farm chores. SSH Slow count Merkins Shoulder stretch Waiter carry your Kettlebells to the workout location. The Thang Decided to mix it up a bit today and instead of using Kettlebells we used a few manual tools I have at…
Browsing: #KettleBells
Starring in YHC’s new F3 advertising campaign, Yardsale enthusiastically proclaims “I’ve never sweat this much before at a kettlebell workout. Thank you!” (Yardsale, 06:02, 24 Jul 2024) And thank YOU Daville 1000% humidity – YHC couldn’t have done it without you. As it turns out, the latest craze in riding the DTH melodic metro is the best sweat in RVA: The THANG: WARMERAMA: Mosey lap with TRAIL MIX around the bus loop and circle up Welcome & Disclaimer YARDSALE arrives …Yay! The usual DTH top to bottom IC Reps, with a few more KB-friendly shoulder and back stretches than usual…
5:30 and we’re off! Quick mosey round the school. Nice intimate group today, good chatter, good vibes, high humidity. An eclectic playlist and some serious work going on. But first… Andy Dufresne, straight up, over to the R then L, helicopters in cadence, grass grabbers in cadence, dead man hang, straight down, to the R then L, hold a deep squat and maybe bounce a little bit, butterfly stretch, lie on back R leg held to chest then L leg, 10 merkins in cadence, the wives stretches The Work: All of the following 4 blocks of 3 exercise pairings performed…
7 Kettlebellers gathered for the latest edition of the Old Hundred. It was hot, but the fellas were ready to throw around some iron. Here is a brief summary for your viewing pleasure:Leave the Kbells and mosey to the side of the school for Warm Up: SSH’s, Windshield Wipers, Apple Bottom Poppers, LBC’s, Freddy Mercury’s, Hand Release Merkins. Avoid the SUV speeding through the parking lot. Mosey back toward the flag with variable movements: Bernie Sanders, Butt Kick, High Knees. Exercise One: 4 Corners (Prostitute) 10 Squat Thrusters, 20 Upright Row, 30 Lawnmower Pulls, 40 Flutter Kicks w/K Bell. Around…
There was a lot to learn and more fun to be had. The water adds resistance to every move. We found with the group 6 relay races with dumbbells under water made for a great time. Various trips across the pool with two 20lb dumbells and you’ll feel it. We stayed in the 3-6ft section of the pool for this. We used the 12ft well for deep dives with the dumbbells. And a few cannonballs, front flips, and dives. The low diving board is a great assisted pull up station. Team Bloods left there mark on the pool but at…
Six tough guys did an arms focused Kettlebell workout. It was 70s and sunny when we started our warmups of White Deer SSH, helicopters, arm circles, HRM, LBCs, & Merkins. We then followed the lights and did a routine of 12 reps of six exercises and then a lap around the bus loop. Exercises were overhead presses, lawn mowers (each arm), curls, upright rows, halos and overhead triceps. We did 3 rounds of this. Everyone then found a partner and we did 3 rounds of overhead pulls while the partner ran to the end of the school and back. We…
5 iron warriors converged at the Old Hundred to tackle the latest madness from the DTH experimenticon. Here’s how the PAX collectively shed about 15 pounds in sweat weight: The THANG: WARMERAMA: Mosey lap around the lot and circle up Welcome & Disclaimer Variable IC Reps to get the muscles warm top to bottom ROUND 1 1 – 60lb Sandbag Shoulder Squat 2 – 30lb KB plank Pull Through 3 – 30lb KB Sit-N-Press 4 – 50lb KB Around The World (Slingshot) TIMER – carry 30lb KB via single-arm overhead x30 yards, switching arms for return PAX Run around the…
Not my most creative workout, but a thorough full body workout. To be honest, sometimes keeping it simple makes the most sense (particularly at 5:30 a.m.). Very nice to have some usuals + some unusual (Snuff, Offshore, and Chaplain). Warmup with various body movements and some basic KB work. Entire workout made up on the fly. Walk around the parking lot (farmer’s carry or rifle carry KB). Do 3 rounds of targeted lower body, upper body, or core related exercises. For example: 20x swings, 15x sumo squats, and 15 high pulls or 10 WWIII situps/15x pullovers/20x flutter kicks. You get…
9 Creatures gathered in the 70s, somewhat sunny and balmy confines of the Cold War era complex otherwise known as Mills Godwin High School. After seeing the bus loop lights go on, the COP started. Helicopters, DQs, DMH, HRMs, FMs, Arm circles. Mosey to benches Elevens with 2 count step ups and lawnmower pulls. Mosey to other side of bus loop. Modified Doras with 75 combined sit and presses, 150 coupon squats, and 225 coupon calf raises. There was some slight mumbling about the calf raises. If I want Saquan Barkley calves, I need to start now even though genetics…
8 model HIMs posted to the old hundred for some KB action. Great to see everyone! I was concerned Wildcat had gotten the best of our local PAX yesterday but later reprimanded myself for such thoughts; F3 men ALWAYS rise to meet any challenge. With a choice playlist (Talking Heads, Stones, Dire Straits, Bon Jovi, etc.) and occasional mumble chatter supplying the soundtrack, this happened. Warmaramma: Andy Dufresne stretch straight up the middle, then right and left side stretches for the lats, helicopters, deadman hang, grass grabbers, deadman hang to right then left sides, SSHs, hold a deep squat position…