F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: #KettleBells

Under the better late than never category, we did kettle bells 2 weeks ago. It had everyone complaining. Here is how it went down: COPSSHDQIWArm circlesHelicoptersMerkinsLBCDeck of death – full deck of cards, each suit is an exercise of 12 reps, work through the deck156 overhead pulls156 curls156 high pulls156 sit ‘n presses24 burpees (jokers)Run the bus loop 2xCOT with YHC taking us out YHC has been on vacation since the workout. This prepared his body for a week on the lake. Everyone else was sore. You’re welcome! God is good all of the time! Attila

“Is That Made Up? It Sounds Made Up.” National Lampoon’s Vacation – You https://www.youtube.com/embed/BsZ_uRoC2BE The joggers making laps around Godwin encouraged the PAX through a beatdown that went something like this: COP: SSHs, IWs, DQs, Merkins, Hello Dollies, Reverse Crunches, Imperial Squat Walkers IC Mosey to door number 13. 13 Curls and 1 Squat Thruster. Mosey to door number 12. 12 Tricep Extensions and 2 Squat Thrusters. Continue around the building, conducting exercises based on the door number followed by Squat Thrusters. The PAX made it to door number 1, then 23, 22, …, 18 before time ran out. 19.5…

9 warriors descended upon the friendly confines of MG looking to do some bell sculpting. One PAX was really proud of going from a 25 pound bell to 35 pounds and I with my 30 pound bell am jealous. COP: Invisible jump rope, DQs, Scorpion kicks, FMs, ACs. E1: Curb crawl revised with a coupon to drag and instead of merkins do sit and presses. E2 and 3: Roll a die and do one of the following exercises depending on roll. Burpees, sit and press, coupon flutters, bench press, bicep curls, shoulder press, lawnmower pulls, tricep press, coupon squats, derkins…

An enormous moon vaporized behind the clouds at 0530 because it couldn’t bear to witness the following beatdown: COP: SSHs, IWs, DQs, Merkins, FMs IC. Mosey to the bus loop. Paula Abdul with no steps back: Lunge past two posts. At the first post, 2 American Hammers; at the third post, 4 Curls; fifth post, 6 American Hammers; all the way to the end. Mosey to the front bus loop. Lindsay (The Toughest Lindsay? (f3rva.org)): Merkin Rows and Sit-and-Presses, with a lap around the bus loop in between each set. Mosey back to the back bus loop. Paula Abdul with…

When White Deer says grab your Kettlebell and Mosey. Well you grab your Kettlebell and Mosey. 8 maybe more found out just how many doors there are at Godwin HS. It’s too many!! Kettlebells at Circus Maximus range from 26 to 35lbs. Except for Offshore and his 45lbs Kettlebell.

7 HIM’s ventured off campus along with their 30 pound metallic friend. Getting-squashed-by-cars-while-bearcrawling mumble chatter lightened the mood on this dreary and humid day. Here is a brief summary for your viewing pleasure: Mosey to the side of the High School for Warmarama: Ukranian Soldiers, Helicopters, Monkey Love Makers, Plank Jacks, Mummy Kicks, Alabama Prom Dates, Runner’s Stretches. Back to the Flag to pick up the kettlebell. Exercise One: Indigenous People’s run – man in the back does 5 upright lifts, passes the kettle, then run to the front. We crossed Forest Hill Avenue and set up shop in DTH’s…

Humidity is back, but so was Byproduct. Only one were missed. A prime 7 joined for a KB beat-down. Here is how it went down: COPSSHIWCherry pickersHelicoptersArm circlesJazzerciseMerkinsLBCAPDKB ladder 10 reps down to 2 then 10 more for each of the following with a chaser of 10 lawnmower pulls (each arm)High pullsTricep pressCurlsSquat thrustersRun the loop11s with overhead pulls and step-ups (each leg) at the picnic tablesCOT with YHC taking us out Great to see Oyster make the commute back to the west end for some KB fun.  Offshore continues to impress with his cannon ball KB.  Great work by…

After a four-year hiatus, the SOJ Takeover brought Gumbo back to the Circus Menu. It was great to get back out to the Circus, throw some weight around and catch up with old friends. YHC is already sore. It went something like this… No mosey, just circle up for disclaimer and COP, including: SSHsDQsHelicoptersDead Man HangHalosGoblet SquatsMerkins – passing the bell under each timeLBCs THE THANG: Modified Lindseys – mosey/waiter carry over to runner alley and line up on the curb. Waiter carry across the alley and do 30 swings and 10 sit and press. Waiter carry back, 20 and…

At 5am we loaded up the SOJ clown car and headed for the hinterlands. The Davillians welcomed us with open arms and were ready to put in some work. Here is a brief summary for your viewing pleasure:Warm up: Turn on “Chaplain’s Kettlebell Mixxx” and complete a couple laps around the parking lot. Circle up for Ukranian Soldiers, Arm Circles, Monkey Love Makers, LBC’s, Hand Release Merkins, Dead Man Hang. Exercise: Tour de MANNdate. Moseyed around the perimeter of the school, stopping at various locations for 2 minutes of exercises. Completed the following: WWII sit ups w/lift, People’s Chair upright…

COP: SSHs Hammer Dances, Power Dances, Dirty Birds, IWs, DQs, Copperhead Squats, Merkins, Freddie Mercuries IC. Mosey to the back field for 10 rounds of the following: 6 Squat and Press6 KB Getups6 2-count Mountain Climbers6 Burpees, jumping over the KB each rep6 High PullsRun to the tire at the end of the field, flip the tire, and run back. Mosey back to the VSF for a socially-distanced COT. Announcements and Prayer Requests: The Bridge, all the PAX on the IR (Pigskin, Pinto, Gypsy, Blue Moon, LabRat, …) and family members. NMS: Strong work by the PAX today. YHC thinks…

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