Another great rock show in the back lot of Godwin. Wig participation was 13 strong, although some only lasted a few minutes until the heat or bad tasting rat hair resulted in a change. I was able to grab a setlist from the stage and it included the following: Rock of Ages: Def Leppard. Warmups to this classic (where the backblast title comes from for you Boomers or 20/30 somethings). Youth Gone Wild: Skid Row. Not sure the song would work as well with “Middle Aged Men Gone Wild”. We finished warming up to this song. Included some Flutter Kicks…
Browsing: #KettleBells
8 adventurous HIMs pulled into the lot this morning eager for a kettlebell beatdown. Hermey supplied a diverse playlist played at high volume, but that’s how the old hundred crew likes it. We’re a non-conformist bunch, save for the common yearning for muscle-splitting, pulse pounding beatdowns where we’re all slinging weight. Never mind the school zoning, weight was slung. Here’s what appeared on the menu: Lap around the school, SSHs, Andy Dufresne stretch, dead man hang, grass grabbers, OYO helicopters, rotator cuff stretch, hold a deep squat, cobra and downward dog stretches, HRMs, 30 Freddie Mercurys w/ variable cadence 20 swings, 20 goblet squats, 20 single leg…
Making it a clean sweep of Q’s this week. The new pickleball area is almost complete at the Gridiron, providing more opportunities for beat-down. Here is how it went down today: COPSSHUkrainian soldiersDQHelicoptersArm circlesDMHMerkinsLBC APD Mosey to the lower practice field for an arch loader – animal walk/crawl across field, 20 WWII sit-ups, mosey back for 10 burpees, rinse and repeat with the followingBear crawlCrab walkDuck walkBunny hopCheetah sprint Gorilla walk Partner off – 3x 20 PLT Jack Webb Mosey to the new pickle ball courts/parking lot for a 3x checkRunDips FM Circle up for some Mary1 legged crunches, each…
Another open Q sheet for YHC to pounce upon. A beautiful morning greeted 10 KB warriors. Here is how it went down: COPSSHIWDQHelicoptersArm circlesDMHMerkinsLBC APD KB 4 corners – KB lunge walk between corners with 5, 10, 15 and 20 reps at each corner50 sit ‘n presses50 high pulls 50 curls 5x checkRunOverhead pullsTripcep pressesKB presses Squats Mary with 1-legged crunches COT with YHC taking us out Good to meet Goat Shed from Charlottesville. We wish it were under different circumstances, but grateful for the opportunity to pray for him and his family after his father’s passing. Goat Shed fit…
3 Lumber Jacks followed one eager Beaver into the conifer dense gloom, backlit by the waning gibbous moon for an upper body, yet somewhat cardio forward kettle bell beatdown! There was some discussion about pastries, preferably of the strudel and Boston Cream variety, the chuckles quickly faded once we got down to business, we’ll blame it on the running. We’ve also given Pine Fork Park an F3 name which will be The Lumber Yard, and we also nicknamed our newest FNG Paul – Bubbles, so we’re elated to continue to progress of F3 out here in NKC. Warmarama Mosey to…
With no White Deer or Pigskin, this group of nine young hipsters decided to create a new trend by focusing of what Gomer called “well sculpted butts” No one admitted to having Tiktok but the following workout is now super popular on Snapface: Start with warmups of SSH, Ukrainian Soldiers, Copperhead Squats, Arm Circles, Helicopters, LBCs, 5 Burpees when the runner ignore our greeting and then Merkins. Then we moved to three sets of each the following eight kettlebell exercises: 10 Squats (first two sets holding rack position, 3rd sumo), 20 High Pulls, 10 Romanian Deadlifts, 20 Swings, 10 Clean…
4 men showed up in the gloom planning to swing some KB but without a Q. YHC decided to take the lead and figure it out as we when This how it went down COP (ALL IC) – SSH, Cherry Pickers, Helicopters, Hillbillies, LBC’s, Flutter Kicks, Heels to Heaven, Arm Circles THANG Station Rotation – 2 Rounds of KB Swings, Curls, and Goblet Squats with the 4th walking with KB above their head from island to island Dora – 100 Demon Crushers, 150 Overhead Press, 200 Rows, switch after partner runs a half lap around parking lot 11’s – Single…
Four dudes, their circadian rhythms mysteriously aligned and peaked this morning, slung weights around and brewed up some of the most cerebral and stimulating conversations. Nary a man ran, but here’s what we did do: SSH, Andy Dufresne, KB helicopters, dead man hang, hold a deep squat, merkins, cobra and downward dog 20 thrusters, 20 reverse lunges (10/leg), 20 single leg deadlifts (10/leg), repeat 3x 20 Alabama prom dates, 15 WWIIIs, 75 calf raises, repeat 3x 20 Romanian deadlifts, 20 upright rows, 20 overhead presses, repeat 3x 20 curls, 15 skull crushers, 30 lawnmower pulls (15/arm), repeat 3x Hermey took us out. Old Hundred never…
9 middle aged plus men descended on the cool confines of the land of the Mills Godwin Eagle. I decided since we are in the 2020s to make the workout based mainly on female exercises. I got my inspiration from an attendee from the folk festival which said, “In the future the world will be ruled by females.” I thought it already was. COP: Helicopters, DQs, Merkins, mountain climbers, heels to heaven and ACs. Mosey to side of school. Dora #1: 75 Sit and Press, 150 Bench Press and 300 LBCs. Pacer runs down parking lot to next lamp post…
7 men made it out to hit the kettlebells on a cool 70 degree and sunny morning. The air was crispy aside from a few times where a warm fog drifted by… caused by high-fiber foods. Mosey to the back of the parking lot. Warmup CoPSide Straddle HopsHelicoptersUkrainian SoldiersImperial WalkersCopperhead SquatsArm Circles Cocaine Bear CrawlBear crawl back to the kettlebells stopping every 2 white lines to do a Merkin. Upper Body CoPClose-grip curls x20Close-grip reverse curls x20Front arm raise x15Overhead press x30Swings x30Lawnmowers x15 per armSkullcrushers x20Chest press x30 Mosey to the bus loading area for a DORA100 Goblet Squats200…