4 men posted for some iron tossing. PAX decided to do a hot potato Q. Bulkhead Q 11s – KB swings, deadlifts, around the world in between COP Yardsale Q 4 corners (C1 – 40x demon crushers, C2 – 40x heels to heaven w/ pump, C3 – 40x lawn mowers, C4 – 40x calf raises Partner up – 100x squats between partners, Dora style with lap around parking lot Corned Beef Q Boat canoes, stretching to close out Names, numbers, Corned Beef took us out Welcome back Spit!
Browsing: #KettleBells
The Ghosts from SOJ arrived in the clown car to steal the Q. 10 men were ready for YHC to lead back to school session kettlebell style. Warmup- mozey around the parking lot followed by SSH, helicopters, cherry pickers, Merkins, LBCs THE THANG – BILLY MADISON – kettlebell style 12 reps for each exercise- stacking the exercises as we go. lap around the parking lot between grades 1st grade- Squats 2nd grade- Squats, halos 3rd grade- squats, halos, chest press 4th grade- squats, halos, chest press, lunges 5th grade- squats, haos, chest press, lunges, swings 6th grade- squats, halos, chest…
5 men posted this morning for a tabatha style kb workout. COP Tabatha Stretching to close out. Names and numbers. Opus took us out.
8 men joined YHC for a back to school session kettlebell style on this cooler morning. Warmup- mozey around the parking lot followed by SSH, helicopters, imperial walkers, cherry pickers, Merkins, LBCs THE THANG – BILLY MADISON – kettlebell style 12 reps for each exercise- stacking the exercises as we go. lap around the parking lot between grades 1st grade- Squats 2nd grade- Squats, halos 3rd grade- squats, halos, chest press 4th grade- squats, halos, chest press, lunges 5th grade- squats, haos, chest press, lunges, swings 6th grade- squats, halos, chest press, lunges, swings, curls 7th grade- squats, halos ,…
No Q, no problem. Time to play the hits. Here is how it went down at Circus Maximus this morning with YHC bringing his usual deceptive, yet cumulative beat down with KBs: COPSSHIWDQHelicoptersArm circlesAPDMerkins LBC AMRAP – 5 exercises, 30 seconds, 4 intervals with decreasing rest (20 seconds down to 15 down to 10 down to 5)Hi-pullsCurlsSquatsTricep pulls Swings Run the loop Round 2 for AMRAPs, same set-upSit ‘n pressOverhead pullsSkull crushersKB hammers Presses Mary – AMRAP styleFM Side crunches – each side COT with YHC taking us out Great work from the PAX today. A deceptive workout where the…
3 men posted on a beautiful fall morning for some kb action. The PAX decided to hot potato it for Q COP (Bulkhead) Helicopters, arm circles, imperial walkers, etc. Triple Check P1-halos, P2-WWIIs w/ thrusters, P3-lap around parking lot Triple Check (Boo Boo) P1-mudgar halos, P2-curls, P3-murder bunny to end of parking lot 4 Corners (Yard Sale) C1-20x lawn mowers, C2-20x demon crushers, C3-20x squats, C4-20x calf raises Boat canoes Numbers, names, Yard Sale took us out Notes: Great mumble chatter as always Happy hour this Thursday at 6pm at PBR
7 PAX gathered at the Old Hundred to see what YHC had to celebrate the 4 year maniversery. A fav album of Lateralus by Tool started playing and we were off. This is more or less what happened. 4yrs My favs Jazzercise Invisible jump rope Michael Phelps Hairy Rockettes Collard pickers American hammers Flutter kicks Scorpion kicks Merkins 20 chest pulls 20 Rocky Mountain climbers Down by 2s Circuit Halo, 10 each way Yea kettle 10 each side 20 on swings 20 AIs, 10 each way 20 curls Nolan Ryan’s, 10 each arm WW3 x10 20 skull crushers Lap around…
COP — hillbilliesSSHcherry pickersjump squatsAST’scrabcakesIJRpistol squats foot on wall 20 stepups, 15 dips. 10 tempo inclined merkins — repeat stepups with bell 20 squats, walk half loop, 15 squat with press, walk half loop, 10 squat with press and tricep LAZY DORA 100 am hamBTTW150 thrusterspartner does people’s chair against wall200 kb flutterkicks6 inchesflutterkicks, am ham Boat Canoes
A great fall morning welcomed a six-pack looking to build a KB six pack (do not ask me what that is as I do not know if it means anything). Here is how it went down: COPInvisible jump ropeUkrainian soldiersDead man hangArm circlesHelicoptersMerkins LBC Deck of death – each suit is an exercise, 12 reps each time we see that suit156 sit ‘n presses156 curls156 squat thrusters156 overhead pulls 24 burpees COT with YHC taking us out Short BB, but the workout is a ball buster. The PAX could feel its deceptive brutality. Great work all around. It was a…
4 Iron bell maniacs smashed through Goyne Park this morning. 2nd week of our Off the Books Thursday chester AO is going well – JOIN US! 35th Bday Q made this one feel extra special. We actually got Florence to sweaty to hold the kettlebell – the path there read something like… Warmarama SSH, Helis Stretch with the Kettle (loosen up side and front body) THE THANG COP1 – Clock KB Carry Rifle to 3 o clock 5 No Cheat Merkins Farmers Carry to 6 o clock 5 NC Merkins Repeat with various carry options (Front Raise, Lunges, 1armed) Swap…