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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A six-pack of KB warriors assembled in the morning mist for KB beat-down. Here is how it went down: COPSSHCherry pickersJazzercisesArm circlesMerkinsLBCAPD4 corners – 10, 15, 20 & 25 reps with KB lunges between cornersHigh pullsShoulder pressesCurlsRun the bus loop11s – sit ‘n presses and KB hammers3x check – run, overhead pulls, and KB pressesRing of fire – 10 merkinsCOT with YHC taking us out Great work by the PAX, and good to see Bedpan. It was a quieter work-out today with no White Deer, and sans Pigskin, we stuck to one language. Prayers for Ukraine, Lab Rat, Gypsy and…
3 men showed up to help YHC celebrate his post birthday bash at MANNdate. This is how it went down on a pleasant spring morning. COP: SSH x 52 in honor of YHC’s birthday, LBC’s, alabama prom dates, arm circles, DQ’s, Imperial walkers, helicopters Mosey with KB to drop off loop for oval time. Four corners/curves, different exercise each spot: lawnmowers, 5×10, each arm, demon crushers, 5×10, American Hammers, 5×10, single leg squats, 5×5, each leg. Back to start of loop, start walking around the loop, every 20 steps switch to a new exercise, never stop walking. Exercises were: halos,…
3 distinguished gentlemen wrapped up the OTB kettlebell season in style. Here is a brief summary for your viewing pleasure. Warm-up: Don Quixotes, arm circles, helicopters, cherry pickers. Walk to the side of the church alternating between overhead carries and upright holds. Exercise One: curb walk, indigenous peoples style. Man in the back runs to the kettles and does 10 goblet squats, run back to the front. We went up and back. Mosey to the back of the parking lot doing around the worlds, clockwise then counter. Exercise Two: triple check: chest press, WWII sit-ups with lift, runner does side…
Another round of OTB kettlebells is in the books. Draper and YHC flexed and strutted around the facility, to the amazement of the many spectators. Here is a brief summary for your viewing pleasure:Warm Up: Arm Circles, Don Quixote’s, Helicopters, Apple Bottom Poppers, Alabama Prom Dates, LBC’s, Arm Stretches. Mosey walk to the side of the church for Exercise One.Completed a full lap around the facility. First Straight away: Around the Worlds, counterclockwise, Second: Carry kettle overhead. Third: Around the worlds, clockwise. Fourth: Carry kettle in upright position. At each corner complete: 10 merkins, 20 WWII situps, 40 squats, 80…
Six Circus Maximus Regulars plus one “welcomed by everyone except White Deer” guest Q, grabbed their bells and completed the following: COP (start delayed by White Deer): Deadman Hang, Reach for the Stars, Helicopters, DQ’s, Jazzercises, Suzanne Somers L & R Mosey to the Bus Loop and find a comfortable spot on the sidewalk for: Super Kettlebell 21’s: The three exercises are: High Pulls, KB Squats, 2-ct KB American Hammers 21 of each exercise, Lunge across bus loop and back 20, Lunge 19, Lunge 18, Lunge 17, Lunge 16, Run the Bus Loop 15, Lunge 14, Lunge 13, Lunge 12,…
The latest round of OTB kettlebells was a zero running affair. YHC and a less than 100% Don Draper skipped the cardio component and focused primarily on upper body and abs. Here is a brief summary for your viewing pleasure;Warm up – Arm Circles, Helicopters, various stretches Exercise One: 4 corners10 lawnmower pulls on each arm, 20 bent over rows, 30 American Hammers, 40 Goblet squats. Reverso and worked our way back down. Walk to the church holding the kettle at chest levelExercise Two: People’s Chair w/side to sides, Ground to overhead lift, overhead press and a couple others. I…
Six noble KB warriors assembled on a beautiful morning for a classic Toga-inspired workout. Here is how it went down. COPInvisible jump ropeIWCherry pickersArm circles – forwards and backwardsHelicoptersSuzanne SomersMerkinsFM AMRAP challenge – rotation of 5 exercises over a 30 second period, with reduced rest after each rotation; rests start at 20 seconds and move down to 15, 10 and 5 secondsCurlsTricep pressesHigh pullsSquatsKB swingsRun the bus loopAMRAP challenge/version 2 – rotation of 4 exercises over a 30 second period, with reduced rest after each rotation, rests of 20, 15, 10 and 5 secondsOverhead pullsSit ‘n pressesKB pressesKB hammersRun the…
5 DaVillians showed up on a crisp morning for some KB action. COPLap around parking lotSSH x 20Butt kickers x 10Imp Walkers x 10Helicopters x 10Arm Circles x 10Deep squats x 10 secondsHRMs x 10Flutterkicks x 20HIIT – The PAX will do 10 x of 3 exercises, 1 upper body, 1 core, 1 lower body, then lap around parking lot, finish off with burpeeRound 1 – Merkins, LBCs, snatchesRound 2 – Shoulder thrusts, goblet squats, flutterkicksRound 3 – Lawn mowers, WWIIs, KB swingsRound 4 – Demon crushers, boat canoes, calf raisesRound 5 – Curls, American hammers, lungesFew minutes of stretching…
4 kettlebell wielding studs and a couple of 2.0’s took over the WEAG complex on Sunday evening. Onlookers had to step aside as we rounded the church with manly exercises and a killer soundtrack. Here is a brief summary for your viewing pleasure. Warm up: Short mosey around the upper parking lot following by Arm Circles, Helicopters, Cherry Pickers, Dead Man Hang and arm stretches. Exercise One: Circuit around the church. At various locations, stop and do 2 minutes of called exercises. The following were completed: American Hammers, Step ups, Tricep extensions, Bench Press, Squats with lift, Flutter Kicks, Upright…