6 men posted on a warm January day for some KB action. COP SSH Neck rotations Arm circles Imp walkers Don Qs Lunges HRMs Alabama prom dates LBCs Tabatha – 30 seconds on, 10 seconds off, 6 sets, 8 exercises Squats Shoulders thrusts WWIIs w/ KB KB swings Deadlifts Flutter kicks w/ presses Demon crushers Didn’t time for the 8th exercise Numberama, namerama, Yardsale took us out Notes: It was great to see a good turn out today, keep posting gents! Hard work was put in by all
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Four eager beavers including me took a tour of the roads around Mills Godwin high school. COP: DQs, helicopters, HRMs, FMs, DMH run the bus loop. Exercises: There were two dice and six exercises for each dice. First dice was for 12 reps. Second dice was for 29 reps. Dice 1 – burpees, sit and press, lawn mower pulls – 2 count, overhead pulls, sumo squats and halos. Dice 2 – bicep curls, bench press, flutter kicks with coupon – 2 count, LBCs – no coupon, SSHs – no coupon and dips – no coupon. We would mosey to different…
Time to celebrate the holidays, and to stay dry. To the covered bus drop-offs for a festive KB beat-down. Here is how it went down: COPSSHIWDQHelicoptersArm circlesDead man hangMerkins LBC 12 days of Christmas – KB style 12 lawnmower pulls (each arm) – 144 total 11 overhead pullovers – 121 total 10 sit-n-presses – 100 total 9 weighted sumo squats – 81 total 8 tricep presses – 64 total 7 KB swings – 49 total 6 weighted lunges – 36 total 5 burpees – 25 total 4 high pulls – 16 total 3 American hammers – 9 total 2 merkin…
Apparently today was not for the faint of heart. A cold, steady rain reduced us to 3 KB giants. Here is how it went down? COPIWDQHelicoptersArm circlesDead man hangMerkins LBC AMRAP challenge – 5 exercises, 30 seconds for as many reps as possible followed by a rest of 20 seconds between exercises for the 1st cycle, 15 on the next, 10 on the 3rd and 5 on the final cycleHigh pullsCurlsTricep pressSquats Swings Brief stretching 2nd AMRAP challengeSit ‘n pressesBench pressesOverhead pullsSkull crushers KB hammers COT The PAX remained covered and dry today. Great work and our arms should be…
8 seasoned kettle bell warriors descended on the slightly warm and wet confines of the far West End. As Pigskin was arriving the workout went like this: COP: DQs, helicopters, merkins, FMs, and ACs. Mosey to bus loop. I called it four corners but someone had to point out that an oval has no corners. Either way, we did 10 of an exercise went 1/4 the way around the loop, did 20, went 1/4 round the loop, etc. 10 burpees 20 sit and press. White Deer complained about getting wet even though he wears several layers. 30 overhead pulls 40…
YHC rode in a little late thinking there won’t be anyone else. But to my surprise, we had a large PAX and Opus was already leading COP. COP (Opus) SSH Imperial Walkers Cherry pickers Copperhead squats Shoulder taps Hand release merkins LBCs Interval routine (Bulkhead) Each PAX takes a parking spot and does an exercise, one PAX at the end will lunge to beginning and act as the timer. All PAX shift one parking spot to do the next exercise. Rinse and repeat for 3 rounds. Exercises were: curls, squats, WW2s, shoulder thrusters, calf raises, demon crushers, KB swings 11s…
3 PAX posted for an end of the day K-Bell workout on church grounds. A brief summary for your viewing pleasure:Warm-Up: Lap around the facility, stopped at various points for exercises: SSH’s, Don Quixote’s, Helicopters, Alabama Prom Dates, Plank Jacks, Arm Circles.Exercise One: 4 corners (prostitute):10 x WWII sit-ups with lift20x Upright Rows30x Lawnmower Pulls (alternate sides)40x Flutters with overhead holdExercise Two: Out and backs with the kettle’s- Around the Worlds-Reverse Forearm Curls-Upright HoldExercise Three: Triple Check-run to the bottom of the hill and back-Tricep extensions-Goblet SquatsBack to the Flag for Numbers/Names/AnnouncementsYHC took us outFinal Thoughts: It was great to…
Seven noble warriors embraced the gloom and their KBs at Circus Maximus. Here is how it went down: COPSSHIWDQHelicoptersArm circles – small & bigMerkinsLBCAPDOne man KB Dora – divide each exercise into 5 sets of reps, with a run down the bus loop between sets100 sit ‘n presses150 sumo squats200 lawnmower pulls250 presses (had to cut short to 200 due to time)COT with YHC taking us out Great work from the PAX today. We missed the pioneer of RVA triple respect, Pigskin, today. Get healthy brother! Great work from the PAX with this high rep workout. Remember the shoe drive…
17 SOJ faithful HIM’s were feeling froggy to embrace the suck at this morning’s SOT Birthday beatdown. Here’s how we may or may not be welcome back to their soccer field… The THANG: WARMERAMA: Mosey to the top of the stadium and circle up in the flood lightsWelcome & DisclaimerVariable IC Reps to get the muscles warm COP #1: Mosey to the football field and collect the coupons (canoe, kayak, kettle bells) and assemble in the middle of the field QUADRUPLE TRIPLE CHECK:Station #1 – Two PAX pulling one PAX in canoe to side of field and backStation #2 – P1 Sumo…
Seven noble warriors accepted the fate presented by the 54 cards in a deck. With KBs in tow, here is how it went down: COPSSHIWDead man hangHelicoptersArm CirclesKB Deck of Death, 12 reps for each suitHearts – KB curls (156)Diamonds – High pulls (156)Clubs – Sit ‘n press (156)Spades – Overhead pulls (156)Joker – Burpees (24)COT with YHC taking us out Great work by the PAX. Offshore was more sassy than usual, but the deck usually brings that out in someone. Prayers for healing for Pigskin. Great to be with these men to start the day. God is good all…