4 SOJ beasts escaped the warm fart sack this morning for a kettle bell beat down. Since no one took the Q it was tie for some hot potato… here is how it went down Warmarama led by Nancy Lopez ( SSH, Helicopters, Imperial walkers, cherry pickers, Merkins, LBC, flutter kicks, plan jacks) Mosey to the corner for a Swoop led Dora- 50 curls, 100 skull crushers, 150 squats….timer runs to the island Cookie jumped in to lead a 4 corners (prostitute style) with his cheese slicer…..around the parking lot . 10 merkin pull throughs, 20 overhead press, 30 lawnmower…
Browsing: #KettleBells
In the brisk, pre-rain chill, we kicked off with a thorough warm-up, including dynamic stretches. Farmer carrying kettlebells, we tackled single-leg curb Alabama prom dates for hamstring focus, followed by sumo squats and lunges. Transitioning to the next spot, we engaged in a core-intensive sequence: 1-minute planks, LBCs, side planks, heels to heaven, and Freddie Mercury, capped off with another minute of regular plank. The mosey back featured two sets of Murican/kettlebell pull-throughs, single-arm shoulder presses, and kettlebell swings. A reflective cooldown of stretching ensued, accompanied by a gratitude-sharing session. As the cold hinted at imminent rain, Three Doors Down…
A studly pair of trios responded to the SOJ Kettlebell bat signal ready for some ground and pound. Here is what the early dog walkers and security cameras witnessed. Park the KB’s on the sidewalk and take a quick tour around the school to see what areas are illuminated. Stopped at the blacktop for introductions, disclaimers and a very efficient warm up that included DQ’s, Helis, Jazzercise, Merkins, WWII’s (these were harder today for some reason), Freddies and Rosalitas. All seemed right with the world, so let us begin. Brocode Lindsey back to the starting point. Exercises were Jump Squats…
8 marvelous athletes arrived on a seasonable morning to build that lean muscle mass. I was trying to think of a theme for the workout and I thought it is close to Thanksgiving and Thanksgiving is in honor of the Native Americans and Pilgrims, the Pilgrims were explorers and Dora is an explorer. Therefore, it must be Dora Day. COP: The usual: DQs, DMH, HRMs, FMs and ACs. Mosey to side of school. First Dora: 50 – Sit and Press, 100 – Bench Press, 150 – coupon squats, 200 – 2 count flutter kicks. Partner 2 is bear crawling across…
2 men posted today for some kb action. Dora – 100x halos, 200x kb swings, 300x WWIIs 11s – squats, lawn mowers Boat canoes to close out Numbers, names, Yardsale took us out
11 PAX gathered at the Old Hundred Racetrack to help keep me on track for my VQ. Missed a few counts and the order of closing, but after 8 month, VQ=Done. First time in 8-months I have seen a warm up that had no mosey or SSH- Hope they don’t kick me out :). Warm Up: Imperial Walkers, Cherry Pickers, Arm Stretches x 2 way, Don Quyotes, Merkins, LBC- COP 1: Kettlebell carry around the racetrack and stopped at each light pole. Stop1-10 Kettlebell Curls, Stop2- 20 Kettlebell Squats, Stop3- 30 Kettlebell Skull crushers, Stop4- 40 Kettlebell Lunge, Stop5-40 Kettlebell…
YHC + 2 enjoyed some off the books beef with a “kettle bell Safari”. Venturing across the Sahara of Bermuda to hunt down the kettles hiding in the brush around Goyne Park. Krikey! CAUTION TO ALL: Unfortunately YHC placed his 50# KB out of eyesight and it was gone upon completion of the AO… Someone in Chester who is now 1 kettlebell richer probably saw the following… Warmarama Disclaimer Mosy Warm Up Stopped every couple hundred meters for various IC warm-ups and stretches THE THANG – 3 XO Circuit at each station – Mosy ~1/4 mile to next station GAZEBO…
Seven cold warriors showed up for the annual rock concert. In what Fireman Ed called “the most awkward beginning to a workout”, I began with a poor reenactment of the beginning of the “I Wanna Rock” video. Was hoping to see White Deer for the “Slap your fat face” line but used Offshore instead. Thankfully, he did not attack me while I yelled in his face: “What do you want to do with your life?” The setlist: I Wanna Rock (Twisted Sister): warmups SSH, Arm circles, maybe something else Cum on Feel the Noise (Quiet Riot): High Pulls in verse,…
Another Thursday, another KB workout to knock out. Seven iron men joined forces in the gloom. Here is how it went down: COPInvisible jump ropeIWDQHelicoptersArm cirlcesDead man hangSuzanne SomersHRM LBC KB beastSit ‘n press with behind the back carryHigh pulls with waiters carry on right armCurls with waiters carry on left armKB presses with death crawlsTricep press with weighted lunges Swings with around the world mosey COT with YHC taking us out No pain, no gain. On paper, does not look like much. The PAX can speak for that. God is good all of the time! Attila
7 men met and they worked out with kettlebells. That’s what we do at the Circus. The theme was 16 for my daughter’s birthday and 20 for my years as a married man. COP: DQs, DMH, Merkins, MCs, add in a little Suzanne Somers since she passed (I did not make them do 76 of them thankfully), LBCs. Mosey for some 1620s. Sit and Press do 2 sets of 8 and 2 sets of 10. Mosey a bit. Then Bench press 16 and 20. Mosey and repeato the 16 and 20 with Lawnmowers pulls (which I called dumbbell rows -…