Four strapping F3 athletes and a 4 legged frisbee professional showed up digitally in the gloom this morning. According to the very loud birds it went something like this: COP 20 SSH10 Don Quixote10 Imperial Walkers10 Cherry Pickers10 Rosalita10 Hello Dolly20 Freddie Mercury THANG #1 Set of four exercises, done as many times as possible in 10 minutes, apparantley thats about three sets of: 10 Merkins over the coupon (10 each arm)10 Nolan Ryans (10 each arm)10 Inch Worn Merkins10 Chest Press Long Mosey, one minute out, then back. THANG #2 Tabata time, 1 minute exercise, 20 seconds rest for…
Browsing: #KettleBells
Two digital warriors of the gloom got after it this morning. This is how it went down! COP SSHDon QuixoteCherry PickersFlutterkicks1 Bat Wing (20 forward arm circles, 20 backward arm circles, 20 seal claps, 20 overhead claps) THANG #1 20 Plank Rocks (elbow plank and rock hips to each side)20 Groiners (from plank pull your feet under like a burpee then back)20 WW2 with a coupon20 Peter ParkersRun for 1 minute away from start, then run backReapeat above x4 THANG #2 20 right arm Nolan Ryans with a coupon20 left arm Nolan Ryans with a coupon20 Chest Press20 Goblet SquatRun…
Quiet morning at Circus Maximus. Lighthouse saved YHC from going solo. Knowing crowds would be light, a mindless workout was planned. Here is how it went down: Slaughter starter – 10 burpeesMosey to the practice fields, stopping 2x to do 20 lawnmower pullsCumulative beast180 high pulls144 halos108 sit ‘n presses72 2x KB hammers36 swingsMosey back to the parking lot, stopping 2x to do 20 lawnmower pullsCOT Quick recovery to White Deer on his leg injuries. Solid work by Lighthouse. He did a great job of putting up with YHC being ½ awake for this workout. Everybody stay healthy. God is…
One tractor company and one stock brokerage firm showed up for the Early Bird this morning a did a little kettlebell work. Here is what happened: COP in grassy triangle: We had a hard time trying to form a circle and then tried a triangle but that didn’t work either. So we just faced each other and did: Helicopters x 15 DQ’s x 10 Russian Soldiers x 15 LBC’s x 20 Scorpion Kicks x 15 Tempo Merkins x 10 SSH’s x 20 Mosey back to the parking lot and grab KB’s for: 10×50’s 50 x Lawn Mower Pulls run a…
7 warriors including one visitor showed up this morning to throw some iron around. This is how it went down. COPSSH x 20Don Quixotes x 10Helicopters x 10Russian Soldiers x 10Arm circles (10 small + 5 big)Copperhead squats x 10Round 1 – 4 corners superset, 8 reps each exercise1st corner – KB swing with a dive bomber ‘merkin2nd corner – Halos with goblet squats3rd corner – Lawnmowers with clean and press4th corner – Demon crushers with WWII sit-up pressRound 2 – same exercises , 16 reps eachRound 3 – same exercises, 24 reps eachRound 4 – same exercises, 16 reps…
Three Amigos made their way into the early morning gloom for a full KB workout. Here is what went down: Mosey with KB’s to the large church parking lot, stopping on the way to complete a burpee at each speed bump. Quick COP: DQ’s x 10 Helicopters x 15 Station up at welcome center for: SUPER 21’s 21 x American Hammers w/KB’s, High Pulls, Halos, then Lunge Walk for 25 yards. 20x, LW, 19x, LW, 18x, LW, 17x, LW 16x, Run parking lot to loosen up arms 15x ,LW, 14x, LW, 13x, LW, 12x, LW, 11x, Run Parking lot 10x,…
9 of DaVille’s finest Rolled out the red carpet treatment for this Near West Ender’s venture north of the Wall. YHC rolled into an empty school yard only to find a steady stream of Hanover’s lifeblood streaming in just before the starting bell. Corned Beef was the lucky timekeeper for YHC’s shot at MANNDate. 530? let’s boogie. COP – Mosey around the loop and rock the bells around the world. Circle up. SSHs, DQs, Imperial Walkers, Helicopters and Arm Circles. The Thang Exercise I – 4 Corners 25 KB Swings, 25 Handrelease Merkins, 26 One Arm KB snatches, 25 KB…
Sound familiar, cold morning and loyal KB warriors unite. The Q had 2 workouts ready. Johnsonville informed YHC that he still needed to remain calf cautious, so the PAX went with straight ground and pound. Here is how it went down: COP 30 SSH15 IW15 DQ15 helicopters20 HRM40 2x LBC10 2x Suzanne Somers, each leg20 APD AMRAP challenge – rotation of 5 exercises over a 30-35 second period, with reduced rest after each rotation; rests start at 20 seconds and move down to 15, 10 and 5 secondsWeighted squatsHigh pullsCurlsHalosKB swingsAMRAP challenge/version 2 – rotation of 4 exercises over a…
COP SSH Arm Circles Helicopters 12 Days after Christmas 12 rounds. First round do all, eliminating one exercise each round 12 Kettlebell Dirty Dogs11 Overhead Presses10 Tricep Extensions9 2 Hand Swings8 Clean and Press7 Goblet Squats6 Lawn Mowers5 Boat canoes4 Merkin Rows3 Sit-up Presses2 One Arm Snatches1 Kettle Burpee One lap with various caries and 2 minutes of Boat/Canoes to finish out the time Announcements Last day to order shirts is tonight at 12 https://f3.mudgear.com/products/f3-rva-shirt-pre-order Numberama Namearama Opus took us out NMS Just getting an early start on next year’s holiday season. Last week’s workout was fun, so we got…
A fab five with four kettlebells and one rucksack set forth on another 5am edition of the gloom at River and Ridge. With YHC on the mend from the week long plague, and a full dose of cabin fever, it was time to get out of the house. Near perfect temps for the Early Bird Special …. can’t get much better than that. COP Mosey to the Westham Parkway Wedge. SSHs, Imperial Walkers, DQs, Merkins, LBCs The Thang Mosey back to the parking lot, grab your kettlebell and/or rucksack. Exercise 1 – 4 Corners 2 roundsAround the world on the…