COP — hillbilliesSSHcherry pickersjump squatsAST’scrabcakesIJRpistol squats foot on wall 20 stepups, 15 dips. 10 tempo inclined merkins — repeat stepups with bell 20 squats, walk half loop, 15 squat with press, walk half loop, 10 squat with press and tricep LAZY DORA 100 am hamBTTW150 thrusterspartner does people’s chair against wall200 kb flutterkicks6 inchesflutterkicks, am ham Boat Canoes
Browsing: #KettleBells
A great fall morning welcomed a six-pack looking to build a KB six pack (do not ask me what that is as I do not know if it means anything). Here is how it went down: COPInvisible jump ropeUkrainian soldiersDead man hangArm circlesHelicoptersMerkins LBC Deck of death – each suit is an exercise, 12 reps each time we see that suit156 sit ‘n presses156 curls156 squat thrusters156 overhead pulls 24 burpees COT with YHC taking us out Short BB, but the workout is a ball buster. The PAX could feel its deceptive brutality. Great work all around. It was a…
4 Iron bell maniacs smashed through Goyne Park this morning. 2nd week of our Off the Books Thursday chester AO is going well – JOIN US! 35th Bday Q made this one feel extra special. We actually got Florence to sweaty to hold the kettlebell – the path there read something like… Warmarama SSH, Helis Stretch with the Kettle (loosen up side and front body) THE THANG COP1 – Clock KB Carry Rifle to 3 o clock 5 No Cheat Merkins Farmers Carry to 6 o clock 5 NC Merkins Repeat with various carry options (Front Raise, Lunges, 1armed) Swap…
Warm-O-Rama: Arm Circles x10 OH Claps x10 Toe pull squats x10 Don Quixotes x10 SSH x25 Merkins x10 Ham Rockers x5/5 200m Run The Thang: Buy in: Bear crawl 2 parking spaces, lunge 2 spaces down the lot. 8 min KB OH presses 30 seconds per side 200 meter run 4 min single arm KB curls alternate every 8-10 reps 200 meter run 4 min single arm KB triceps extension alternate every 8-10 200 meter run 4 min KB rows alternate 8-10 reps 200 meter run Cash out: Bear crawl 2 parking spaces, lunge 2 spaces down the lot. COT
I guess better late than never, and a great test of memory. Here is what happened a week ago at Circus: COPSSHUkrainian soldiersDQHelicoptersArm circlesDead man hangMerkinsLBCsAPDsLucky bus loop – this is my story and I am sticking to it120 lawnmover pulls, each arm105 curls90 sit ‘n presses75 squats60 overhead pulls45 high pulls30 swings15 PLTs Return to the shovel flag for COT Day late and a dollar short. For the sake of Big Data. God is good all of the time! Attila
6 regulars and one new possible regular got together to celebrate Aaron Rodgers’ epic 2023 season with the Jets. The theme was four (# of plays) and 8 (jersey number). COP: DQs, DMH, FMs, Merkins, MCs and ACs. Mosey to bus loop. While moseying to Pump road side of school, perform 4 sets of 8 overhead presses. Curb crawl to 4. Mosey to parking lot by main entrance to MG. 4 corners – 8 burpees, 16 sit and press, 24 – squats and 32 swings. Mix in sets of 8 2 count rows while moseying to back of school. Dora…
6 men posted on a nice fall morning for a kb beatdown. YHC offered up the Q and the PAX decided to hot potato. COP (Bulkhead) SSH, neck rotations, arm circles, alt lunges, LBCs etc Mini Dora (No Idea) Lunge to end of parking lot and back (timer) 50x Lunges, 100x lawn mowers, 150x demon crushers/curls Wall sit (Boo Boo) Wall sit until you want a break then do a burpee, rinse and repeat 4 corners (Yardsale) C1 – 40x curls C2 – 25x WWIIs C3 – 40x skull crushers C4 – 40x calf raises Boat canoes by Yardsale Numbers,…
YHC came in hot with the mudgar(Indian club bells) for the PAX to try out. The mudgar is essentially a club or hammer with the weight on one end. It is very beneficial for rotational strength. COP – Spit started warming up the PAC Parking lot stations – multiple exercises rotated with parking lot run as timer Hard work put in by all Numbers, names, Spit took us out
11 soldiers showed up for a kettlebell beatdown to kick off the post holiday week. After a brief farmers carry around the parking lot the fun began… Warmup ( of varying counts of the Q’s choice)SSHDon Quixote’sImperial walkersCherry PickersMerkinsLBCflutter kicks THE THANG Around the parking lot stopping at each of the 6 light posts for an exercise 25 EACHSquat to lunge ( ALSO KNOWN TO MANY AS A LT. DAN)Leg raise to crunchCurl to pressChest press to overheadSwingsSkull crushers we had so much fund with that we reversed it and completed that circuit again. on to the triple checkFarmers carry…
8 PAX eschewed the fart sack in favor of a kettle bell beat down. YHC grabbed his passport and overnight bag for the trek from Chester to N.O.J – well worth the haul. The kettlebells whispered the following… WARMERAMA: Mosy, Welcome, Disclaimer SSH, Hangs, Goblet Stretch THE THANG Foreplay: Rifle Carry kettle around the circle, if 1 PAX drops – 5 WWII’s (Lighthouse BEGGED for burpees…) YHC’s surprise bag contained a speaker – background tunes for the pain train were initiated COP 1: Curb Toss Triples All Pax planked on Curb 3 sideways plank Tosses, 3 merkins, 3 tosses back,…