Thursday, February 9
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: #KettleBells

8 Spartans ready for a Kettlebell beatdown at The Old Hundred. According to the teacher who arrives early for the best parking spot, this is how it went down. WARMARAMA: SSH, Helicopters, Imperial Walkers, DQ, Cherry Pickers, Merkins, LBC, Alabama Prom Dates The Thang:Mosey with your Kettlebell around to Quad1, choose a picnic table.11’s. Kettlebell Step ups <———–> Merkins Mosey with your Kettlebell to each Door and complete an exercise x # on the door.#4 KB Merkins each arm#5 Halo’s (both ways)#6 Rows each arm#7 Clean and Press each arm#8 Skull Crushers standing#9 Around the World and back#10 KB WWII#11…

4 kettebellers and 4 runners made it out to the latest edition of the new and improved Twin Team. The sounds of the middle school dance filled the air, and a good time was had by all. Here is a brief summary for your viewing pleasure. Mosey to the side of Bettie Weaver for moving no cadence warm-ups: Arm Circles, Helicopters, High Knees, Butt Kicks, Bernie Sanders, Mummy Kicks, Hoppin’ Hillbillies, Appalachian Lunge Walks Back to the Flag for Exercise One: Kettlebell/Dumbell,/Weight Circuit. PAX rotate between the following stations: Tricep Extension, Flutter Kicks, Upright Row, American Hammers, Goblet Squats, Curls,…

No snow (yet), just 5 strong redwoods with their kettlebells ready for iron to sharpen iron. Here is how it went down: COPSSHIWDQHelicoptersArm circlesMerkinsLBC APD KB ladder with 5, 10, 15, 20 repsHigh pullsTricep pressKB swingsCurlsSumo squats Presses Run the bus loop 11s with KB hammers and sit ‘n press 5x checkRunPillar sitOverhead pullLawnmower pulls Skull crushers COT with YHC taking us out Great work from the PAX today. Fudd tried to sabotage the 5x; he just started making up his own routine. Great work by Offshore. There is no better way to comfort an ailing back than a 45…

3 men braved the rain and cold to throw some weight around. Mosey to overhead cover behind school COP Bunch of exercises Triple check 1 P1 – squats, P2 – KB swings, P3 (timer) – curls x 10 Triple check 2 P1 – deadlifts, P2 – good mornings, P3 (timer) – KB drags x 10 Rain went away so the PAX mosey back to parking lot for some 11s Shoulder thrusts and calf raises

This morning, the weather gave us a nice little break to come out and get in a good Kettlebell training session. Kettlebells…..a training tool that’s been around in some form for hundreds of years where if no used right can hurt you. I made a music promise and this mornings’ selection was Van Halen(the David Lee Roth years) you can go wrong with that. A little mosey around the school, then a short warm up of Cherry pickers, Helicopters, and Don Quixotes then we were off to the races. The main part was a descending ladder workout(10-1) consisting of 6…

11 Kettle Ruckin Runners landed at BWES this morning to sharpen one another and hear some epic stories. Here’s what transpired : Doublemint rucked and Melville walked with him for a little over 2 miles (I think Melville may also have run with the runners for some of the time) Wet Bandit, Boberry, Don Draper and Tobit ran about 4 and a half miles The rest of us Kettle Bell Ballers did the following : Warmarama : 20 SSH IC, 10 Don Q’s IC, 10 Cherry Pickers IC, 10 Imperial Walkers IC, 10 Ukrainian Soldiers IC Grab a Coupon and…

8 PAX beat the fart sack today to throw around various weighted objects. According to the early bird waiting for school to start. This is what may or may not have occurred. Mosey around the school. This building seems to be some sort of rhomboid ish shape with an extra side. warmerama to loosen up. now for the kettle bell action: Lawnmower pulls 10 each hand Goblet squats x20 Nolan Ryan’s 10 each hand (fist) Skull crushers x20 Chest presses x20 Ww2s x20 Say anything squats x20 American swingers x20 Halos x10 each direction Allen iversons x20 Around the world …

6 HIMs showed up at Twin Team for a little kettle bell style beat down from YHC. Here’s what went down. Warm-a-rama Side straddle hops Helicopters Arm circles forward and backward Don Q’s. The Thang: Set 1, EMOM style workout Rows American Style Kettle Bells swings. No communism lovers in this circle. Shoulder Press Upright Rows Goblet Squats Squat Cleans The Thang: Set 2, Dora 100 alternating merkins crossing over on your kettle bell 200 heels to heaven pushing the kb to the sky 300 goblet squats Partner runs to the second driveway Back the Flag a bit early for…

I came on the relatively warm confines of MGHS (AKA the bomb shelter) to find the temperatures approaching a non-sunny 50 degrees, not bad for 1/19. 5 others joined me in a KB workout. I decided due to limited brain capacity to replicate the coupon workout I led yesterday but with kettlebells. I made a couple modifications. COP: DQs, DMH, HRMs, FMs and arm circles. I don’t vary the COPs very much. The FMs did drive a couple of backblasts. Mosey to bus loop. Triple check (we had 6 – awesome): Coupon bench presses, coupon flutters (switched to LBCs) and…

6 men secured the AO with kettlebells in hand ready for the WOD. WARMARAMA:SSH, Helicopters, Arm Circles, Michael Phelps, Carolina Dry Docks, LBC. 1 Lap around the school. THE THANG:5 swings, 5 quick Merkins. 2 setsWOD:KB Clean: 5x each arm. 2 SetsKB Squat: 8x each arm. 2 SetsKB Push Press: 5x each arm. 2 Sets.KB Clean/Squat/Press: 3x each arm. 2 Sets.1 Round – Repeat 3xAfter Round 3. 5 swings, 5 quick Merkins. 2 SetsRepeat WOD x1. (Total 4 rounds)1 Lap around the SchoolBTTF for some Mary:LBC, American Hammers, Dying Cockroaches. COT:YHC took us. Thank you lord for giving us another…

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