11 soldiers showed up for a kettlebell beatdown to kick off the post holiday week. After a brief farmers carry around the parking lot the fun began… Warmup ( of varying counts of the Q’s choice)SSHDon Quixote’sImperial walkersCherry PickersMerkinsLBCflutter kicks THE THANG Around the parking lot stopping at each of the 6 light posts for an exercise 25 EACHSquat to lunge ( ALSO KNOWN TO MANY AS A LT. DAN)Leg raise to crunchCurl to pressChest press to overheadSwingsSkull crushers we had so much fund with that we reversed it and completed that circuit again. on to the triple checkFarmers carry…
Browsing: #KettleBells
8 PAX eschewed the fart sack in favor of a kettle bell beat down. YHC grabbed his passport and overnight bag for the trek from Chester to N.O.J – well worth the haul. The kettlebells whispered the following… WARMERAMA: Mosy, Welcome, Disclaimer SSH, Hangs, Goblet Stretch THE THANG Foreplay: Rifle Carry kettle around the circle, if 1 PAX drops – 5 WWII’s (Lighthouse BEGGED for burpees…) YHC’s surprise bag contained a speaker – background tunes for the pain train were initiated COP 1: Curb Toss Triples All Pax planked on Curb 3 sideways plank Tosses, 3 merkins, 3 tosses back,…
6 HIMs enjoyed a refreshing morning at MANNdate today. Warm-O-Rama: Mosey 2 Rounds:Overhead Reverse Lunge – 5 per sideSpeed Skaters – 5 per sidePigeon Stretch – 30 SecondsCobras – 30 Seconds 40 Merkins The Thang: 3 min AMRAPHalf Burpees – 5KB Swings – 10KB Choppers – 5 per side 40 Merkins Block 1*12 Minutes Max RoundsCross-Leg Crunches – 15 per sideSide Plank to Knee Drive – 10 per sideScorpions – 5 per sidePlank Jacks – 20Butt Kickers – 25 per side 40 Merkins 3 min AMRAPHalf Burpees – 5KB Swings – 10KB Choppers – 5 per side 40 Merkins Block…
A great mix of regulars and summer tour visitors joined the KB circus this morning. Here is how it went down: COPSSHIWDQHelicoptersArm circlesDead man hangMerkins LBC 11s – steps with each leg and sit ‘n press KB escalator – 10, 15, 20, 25 reps of an exercise with new exercises added for each rotation70 high pulls70 tricep press70 squats70 curls70 shoulder presses 70 KB swings 4x checkRunOverhead pullsKB presses Lawnmower pulls COT with YHC taking us out Great to have some Southside takeover today. Much respect to the PAX members that traveled 45 minutes each way for a 45 minute…
After fart sacking my KB Q two weeks ago, I had to bring the heat. What better than bringing a good ole Pigskin clone. See reaction from Mr. Rogers! 8 SOJ HIMs hit the mean streets of Midlothian for a kettle bell workout ripped off from our very favorite 🐷 Fair warning provided. Here is how it went down. Warmorama: SSH/CHS/IMPs/Arm Circles/Merkinsi COP 1: Countdown: 20 Upright rows, 20 Deep Mountain Climbers (single count), 18 Upright rows, 18 Deep Mountain Climbers, etc. down to 10 Upright rows, 10Deep Mountain Climber (single count) KB farmer carry to old glory and back…
3 gents showed up on a humid morning to throw some KBs around. COP The Beast (6x6x6) Squats WWIIs w/ press Lawn mowers Calf raises Flutter kicks w/ press Curls Boat canoes by Yardsale and some stretching to close it out. Boo Boo took us out
5 dudes with various sized and shaped weights me at the old hundred. No Q today so hot potato was called. YHC got it started. Q also went to Three Doors Down and Cookie. Somehow each Q did some leg work. Offshore took us out. Prayers for those in our community who need it. FYI look out for that sneaky tough Cookie Q when it comes!
A great morning for KBs. The lights in the bus loop did not come on, but that did not stop 7 noble warriors. Here is how it went down: COPSSHIWDQHelicoptersArm circlesDead man hangMerkinsLBC APD One-man Dora (each man does all of the reps in 5 sets)100 sit ‘n press150 overhead pulls 200 lawnmower pulls (100 each arm) 15 leg lift/calf raises each leg MarySide crunches FM COT with YHC taking us out Great work from the PAX today. Enjoyed seeing everyone. Hate to be short, sweet and simple, but busy day ahead. Enjoy being sore tomorrow. God is good all…
Damnit. I blame the alarm. Got out of bed thinking it seems a bit too late…it was. 540 am. Still had to show up. Fortunately, the five HIMS there already had good leaders ready to roll. According to Purple Rain, this is how it went down before I showed up: imperial walkers, LBCs, flutter kicks, merkins Walking lunges w/ kettlebell (KB) from curb to centerline of the parking lot, 50 calf raises w/ KB Walking lunges w/ KB back to curb, 40 calf raises w/ KB Walking lunges w/ KB back to centerline of parking lot, 30 calf raises w/…
The regulars pulled into the lot to find a couple of new guys waiting already. Mosey around the parking lot COP Tabatha – 20 seconds on, 10 seconds off, 6 sets Squats Clean and jerks WWIIs w/ press Calf raises Curls Flutter kicks w/ press Lunges Boat Canoes Some stretching to close it out Numbers, names, Yardsale took us out Welcome to F3 Yoder, keep coming back.