All of us have to face the Ominous Donkeys in our lives. Maybe it’s in the form of job uncertainty or family struggles. Or maybe it’s in the form of a literal donkey on Robious Road neighing in an unsettling tone while you’re going for a run. Well that’s precisely what happened to Boberry and Draper this morning on their 5 mile run. Here’s what the rest of our metaphorical Ominous Donkeys looked like : Doublemint : 2 mile ruck Footloose, Orange Crush, Rosie, Florence : Performed the following Kettle Bell circuit as many times as possible without stopping -…
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Time to prepare for spring break. Five somewhat willing PAX member had an arm-heavy KB tour of the bus loop today. Here is how it went down. COPSSHHillbilliesUkranian soldiersHelicoptersArm circlesDead man hangMerkinsLBC APD Lucky bus loop – 4 stops around the loop, 2 loops, 15 reps, add a new exercise each stop120 lawnmower pulls, each arm105 high pulls90 curls75 sit ‘n presses60 overhead pulls45 sumo squats30 KB swings 15 2x hammers Mosey to the parking lot for some MaryFM Reverse crunches COT with YHC taking us out Time to revisit the 80’s and try to morph into our favorite SNL…
5 Davillians came out (some a little earlier than others) for their mid week kettlebell fix This how it went down COP – Deadman Hang, Cherry Pickers, SSH, Helicopters, Heels to Haven, Flutter Kicks, Arm Circles THANG Lucky Horseshoe – Start with one exercise for 13 reps then a lap around the parking lot then add an exercise each round with 13 reps for each. After adding all 5 exercises drop the first one till down to last one added then finish with a victory lap. Exercises were Merkins, Halos, Goblet Squats, Hammers (2ct) w/ KB, and Swings 11’s -…
It will start to get lighter sooner(after Sunday) we go out there and the sun will be out. I am looking forward to it yet I am sure those who get the fartsacks will go wait, what time is it(WTF). Lets see if I can get this done quickly while it’s fresh in my mind. A lap around the school to start with…then back to the flag for the warm up. The warm up consisted of: SSH, Imperial Walkers, Ukrainian Soldiers, Arm Circles(each direction), Merkins, LBCs and Alabama Prom Dates(last one to help loosen the hips) With a kettlebell in…
4 Kettlebellers and 3 runners at the latest edition of Twin Team. Here is a brief summary for your viewing pleasure.Mosey to the back of the school for Warm Ups:Side Straddle Hops, Mummy Kicks, Helicopters, Apple Bottom Poppers, Suzanne Sommers, Alabama Prom Dates AND Lt. Dans plus Appalachian Lunge Walks across the basketball court. Bonus: Several minutes of Florence style wall sits Exercise One: 4 Corners (Prostitute) with Kettlebells:10 WWII situps with lift, 20 Bent Over Row, 30 Lawnmower Pulls, 40 flutter kicks holding Kbell.Exercise Two: Hill Circuits1. Bear Crawl up hill, 25 Bench Presses, run down, sprint up, 50…
On a beautiful Seattle morning, 7 able men came together. I was able to justify my reputation for Q’ing on rainy days. It was a good turnout considering the conditions and thankfully the bus loop offered good protection from the elements. COP: DQs, helicopters, HRMs, MCs, FMs and ACs. Mosey 10 feet. Exercise 1: Pacer bear crawls to end of bus loop and runs back. Others do leg exercises such as coupon squats, wall sits, coupon side lunges both directions, SSHs and jump squats. Attila and I went a long distance for the bear crawl so I audibled a little…
3 men posted for some KB action. COP Lap around parking lot SSHs, arm circles, neck rotations, various exercises 5 x 5 x 5 5 exercises, 5 sets each, 5 reps each set Ab workout of choice in between sets and lap around parking lot after 1 round Exercises were squats, bench presses, shoulder presses, rows and deadlifts Notes: Happy hour this Thursday at 6pm at Piggy’s Deli and Bar
An even 8 of SOJ’s finest came out to dust off the kettlebells this AM (Some were kettle bells and some were nerf bells?). According to the Maintenance crews here is what went down. COP: 20 each SSH’s, Merkins, LBC’s; 10 each: Imperial walkers, Ukrainian soldiers, Helicopters, Flutters, Scissors, DQ’s, Lap around school. 30 second hold 30 second rest. Overhead, Front lat, Curl 3 way, Goblet squat, Upper row, Etc. All told spent 20 minutes….at which time I became tired of my phone turning off and put it on my windshield. I asked PAX to remind me before leaving. Quadruple…
10 merry men joined YHC for a day at Twin Team. 4 stayed for the Kettlebell’s and 7 left to find Gumbo’s old house. Kettlebell workout went something like – Warm-a-rama: A loose warmup to get the muscles going – Side Straddle Hops, Helicopters, Arm circles, Merkins. First set pseudo AMRAP: 2 Merkins/2 Rows each arm/2 KB Swings/2 Squats/2 OH Presses each arm Rest for 30 seconds between sets Complete 10 rounds Second set 5 rounds 40 seconds on /20 seconds off Kettlebell twists Squat curls/squirrels WWII with push press Third Set 3 rounds of 20 seconds on/20 seconds off…
Warm weather was welcomed. Lights in the bus stop were welcomed. Six noble warriors got to plant a KB this week as these girl scouts were not going door-to-door like past weeks. COPSSHIWDQHelicoptersArm circlesDead man hangMerkins LBC 13/7 – 13 exercises, 13 reps of one exercise on a rotating basis, 7 reps everywhere else, a total of 62 reps todayLawnmower pulls – each armHigh pullsSwingsCurlsSquat thrustersWeighted lunges – each legFigure 8sSit ‘n pressOverhead pullsSkull crushers KB Hammers COT with YHC taking us out Great work from the PAX today. No running, but this routine does have a cardio element to…