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,…
Browsing: #KettleBells
A solid PAX of 6 assembled to throw around the KBs this morning. Mumble-chatter and bodily functions provided a lot of background noise that some of us tried to tune out. Here is how it went down: COPSSHIWDQArm circles – forwards and backwardsHelicoptersMerkinsLBCAPD Lucky Bus Loop – farmers carry to the four quadrants of the bus loop, perform 15 reps of a certain exercise, adding a new exercise for each quadrant, with a total of 8 at the endLawnmower pulls – each arm (8x)Overhead pulls (7x)Sit ‘n presses (6x)Sumo squats (5x)Curls (4x)KB swings (3x)Shoulder press (2x)American hammersRun the bus loopRing…
If they guy who walks down the middle of Pump Road had survived the week, he would have observed the following as he passed Godwin: COP: SSHs, IWs, DQs, Flutter Kicks, Scorpion Kicks, HRMs IC Mosey to the bus loop for Paula Abdul Reverse Jack Webb: Lunge two posts, 4 Chest Presses, walk back one post, 1 Overhead Press, Lunge two posts, 8 Chest Presses, walk back one post, 2 Overhead Presses, … , 40 Chest Presses, walk back one post, 10 Overhead Presses. Triple Check: American Hammers, KB Swings, and Crawl Bear up a ramp. Conveyor Belt: Each PAX…
5 DaVillians posted on a spring like morning for some KB action. COPSSHTwistersArm circlesHelicoptersImperial walkersLunges300 6 exercises x 50 reps each = 300 reps totalPAX walked around the bus loop to do each exerciseExercises were: Goblet squats, clean & press, WWIIs, KB swings, curls, demon crushersNotes:Lots of great mumble chatter this morningYardsale took us outHump day happy hour at PBR on 301 today at 5:30-7:30 pmGreat work gents!
Five high impact swingers left their morning wood in the fartsack and posted to the Forge to handle the good Doctor’s bells. Here’s how a good time was had by all: The THANG: WARMERAMA CIRCUIT: Warm up loop run to collect Dealer rolling in lateCollect x3 KB’s (15lb, 30lb, 50lb) & YHC’s speaker rocking the tunes, and mosey long way around school to soccer field, stopping en route every 30-50yards for IC Reps, PAX switching KB carries between COP #1: CIRCUIT #1 at the Soccer Field:PAX each take a Station and complete exercises while timer runs loop around soccer fieldStation…
Four men of steel gathered with their KBs on this glorious morning to get after it. Here is how it went down: COPArm circlesDQIWMerkinsLBCAPDDeck of duty – each card is 12 reps, with the suit determining the exerciseHearts – curlsDiamonds – high pullsClubs – Overhead pullsSpades – Sit ‘n press/LouganisJoker – burpeesRun the bus loopMary – LBCsCOT with YHC taking us out Great work from the PAX today. Lots of reps. Great way to start a Thursday. This PAX was all work, not much mumble chatter. God is good all of the time! Attila
A good turnout today with 4 gents showing up for a KB workout. COPSSH x 20Invisible jump ropes x 20Fat Alberts x 20Don Qs x 10Arm Circles Scorpion kicks x 10HRMs x 10Heals to Heaven x 10LaddersShoulder thrusts + Goblet squats (5 + 15, 10 + 10, 15 + 5)KB swings + Curls (5 + 15, 10 + 10, 15 + 5)11sGood mornings + Demon crushersMoMBoat canoesFlutterkicks + KB pressesKB American hammers StretchingCorned Beef took us outNotesHard work put in by all and as always at Manndate, very interesting conversations. Great job gents!
According to Siri on White Deer’s watch, there was a discussion of the ins and outs and what-have-yous of colonoscopy prep and a beatdown that went something like this: COP IC: 20 SSHs, 20 IWs, 10 DQs, 10 Merkins, 20 Freddie Mercurys, 20 APDs Ascending Four Corners of an Irregular Trapezoid: 10 Curls 10 Curls, 20 Lawnmower Pulls each arm. Yeah, each arm. 10 Curls, 20 Lawnmower Pulls, 30 Tricep Extension 10 Curls, 20 Lawnmower Pulls, 30 Tricep Extension, 40 Overhead Pulls Mosey to the picnic tables for a Lindsay with Step Ups and Sit and Press: 30 Step Ups…
Confused by the day of the week, Johnsonville surprised the Circus Maximus PAX with an appearance at the AO he helped to start. Sparked by an appearance from such a dignitary, 5 other noble warriors attacked the morning with greater enthusiasm, here is how it went down: COPIWDQHelicoptersArm circlesQuick run of the bus loopMerkinsLBCAPDKB ladder (10, 15, 20, 25 reps, adding a new exercise each cycle)Triceps pressCurlsSwingsSumo SquatsHigh pullsRun the bus loop3x check with a run, KB hammers and lawnmower pullsKB 11s with overhead pulls and sit ‘n pressRun the bus loopFinish off with some stretchingCOT with YHC taking us…
With three at this workout, after warm ups of SSH, DQ, helicopters, arm circles reverse arm circles and 20 merkins we decided to rotate the exercise choice around the group and started with Yardsale with 20 4 count demon crushers, Corned Beef walk the parking lot loop with clockwise around the world halfway then counter clockwise around the world, Trout 40 kettle bell presses, Yardsale Halo clockwise while walking half of loop the halo counter clockwise while completing the loop. Corned Beef 20 lunges with KB each leg, Trout, 5 burpee thrust, run lap around lot loop then 5 more…