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…
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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…
A guy in the neighborhood grabbed the dog and a headlamp and went for a run to see/smell a White Deer, but instead witnessed: COP: SSHs, IWs, DQs, Merkins, Freddie Mercuries IC With a 6 PAX, the perfect number, a series of Triple Checks were executed to maximize the mumble chatter. Instead of teams of three, PAX split into pairs and completed exercises in pairs, re-shuffling pairs each time. Mosey to the courtyard for: Weighted Left Leg Step Ups, Weighted Right Leg Step Ups, Hallelujah Carry around the tree. The Q was wiped out after this and called for a…
At the unusual timeslot of Sunday at 6:30 pm, Tuckahoe and SOJ united for an epic OTB kettlebell beatdown. Here is a brief summary for your viewing pleasure. Warm Up: Mosey w/kettlebells around the perimeter of the church. Stopped periodically for the following: Arm Circles, Helicopters, Don Quixote’s, Hand Release Merkins, LBC’s. Exercise One: Triple Check – Big Kettle sumo squats, Small Kettle overhead reach (each arm), runner goes down the hill and bear crawls back. Exercise Two: 4 Corners, Prostitute style: 10 sit ups with overhead press, 20 dead lifts with arm raises, 30 lawnmower pulls (15 per arm),…
A perfect PAX of 10 showed up for arm and shoulder day at Circus Maximus. Here is how it went down: COPSSHIWDQHelicoptersArm circlesStretchesMerkinsLBCAPDOne man KB Dora – divide reps by 5 with an run down the bus loop in between100 sit ‘n presses150 overhead pulls200 lawnmower pullsCOT with YHC taking us out Great work from the PAX today. Good luck lifting that beer later tonight. Great to have Soul Train with us! Hope to see him at some more AOs. Also, thanks to Gypsy and Homer for wear their tank tops and kicking off the gun show. Hard to believe…
A reprieve from showers and warm temps greeted 8 KB warriors on the glorious Thursday. With 1 FNG in tow, here is how it went down: COPSSHIWDQHelicoptersArm circlesMerkinsLBCRun the bus loop13 exercises – each round do 7 reps of each, with one exercise getting 13 reps; just keep cycling through until we finished with 48 reps of each exerciseLawnmower pulls – each armHigh pullsCurlsSwingsSquat thrustsLunges – each legFigure 8sSit ‘n pressOverhead pullsAmerican hammersHalosCOT with YHC taking us out Great work today from the PAX. Welcome to White Deer’s out of town guest, Grimace (double respect). White Deer never shut up,…