There were 5 PAX members at the Hot Pokettle this morning.  It was a hot workout in the almost bitter cold. We started with Helix in the Circle of Pain SSH, Helicopters, arm circles, around the world, halos, maybe some others? Moved onto No Idea and 11’s Kettle Bell Merkins Lunge to the Other Side KB Swings Then it was Mudface’s turn to shine. We did a Quintuple check. Donkey Kicks on the KB Sit Up Presses Death Crawl across the lot KB Pulls Turkish Get ups Finally it came to Opus for a little Mary (4 minutes) Ring of…

7 men came out to greet the day and work off the Halloween candy they stole from their kids while they were asleep. We gathered up and did some things COP Nope, no time for this Murph Run a mile 100 clean and press 200 KB Merkins 300 Lawnmowers Run a mile Graduation Walk Hallelujah carry around the parking lot Mosey back to the flag Numberama Namearama Announcements Merkin Challenge https://docs.google.com/spreadsheets/d/1-L8e9W24ygnU0suaGyKxzi1PgPqY1CBd57hLrKTZI-g/edit#gid=1927000296 Breathing challenge  https://docs.google.com/spreadsheets/d/1-L8e9W24ygnU0suaGyKxzi1PgPqY1CBd57hLrKTZI-g/edit#gid=758786051 11/11 – Hampton Roads 1-year convergence 11/12 – C-ville Men’s 4-miler NMS YHC hates to run. He would rather have a root canal done with a…

Six regulars and one FNG charged into this brisk Autumn morning ready to swing some bells. Here is what happened: The Thang COP: SSH IC X 20 Neck circles 10 each way Helicopter IC X 10 Arm circles 10 little 5 big, reverso Imperial walkers IC X 20 LBCs IC X 20 Follow-the-leader KB goblet squats Lucky Horseshoe Exercises were KB swings (20), goblet squats (20), clean & press (10 each arm), slingshot (10 each way) and snatch (10 each arm). Start with first exercise, run around loop, then first plus second exercise, run around loop, continue until five…

Four hardy souls rushed into the storm, did not oversleep their alarms, and proceeded to perform something they would sternly advise their children to avoid – slinging a metal ball high in the air during a thunderstorm. Here is how they did it: The Thang COP Neck circles x 10 each way IC Arm circles x 10 front, back, sideways, IC Hip circles x 10 each way IC Copperhead squats x 20 IC Shoulder stretch (Fudd’s wife) followed by Wilson’s Wife to straight-armed pickle-pounders (IC x 10), repeat with pickle-pounders x 6 Merkins with hands on kettlebell x 5 IC Two…

4 Davillians plus one crazy runner (who just popped in for the COP) came out this morning for something new. COP — the longest COP in history don quixote IC ww1 situps IC figure 4 crunches each side IC — new bird dogs IC — new single leg toe touches IC — new arm circles all big IC pistol squats without, then with KB IC — new Renegade Rows each side IC straight arm sit with KB — new lateral swings — start across body 10 each side — new side stepping swings — new one legged clean! — new…

Nine strong came out to Manndate to find out how could a Kettlebell workout handle the Lucky Horseshoe. After a quick COP and description of the KB alterations we got going: Lap was from front of school to back by the bus and return. Start with 20 Merkins, then add 20 of following exercises: KB Copperhead Quats, KB Swings, American Hammers w/KB, Lawnmower Rows. After 5 laps drop merkins and down to last exercise, then victory lap. Finish with Boat-Canoe, Figure 8s, and Halos. NMS- YHC first trip out to Manndate and the Pax brought it. Most knew what was…

Seven hardy souls found their way out of their fartsacks and gathered in the cool of the pre-dawn to heft their kettle bells and add to their legends. It went down like this–Warm up: SSH x 20          arm circles 10 small, 10 big, then reverso          helicopters x 20 Freddie Mercurys x 20         Mountain climbers x 10               Merkins x 10       touch your toes for 30 seconds Mosey to the curb for 11’s get on your six, KB press…

Six men drummed up will power and fought off cobwebs to conquer a foggy morning of kettlebells. The Thang COP SSH IC x 15 Merkins IC x 10 Shoulder stretch to straight-armed Pickle Pounders IC x 5 (2 sets) Arm Swings (all big), front, back, sideways, IC x 10 Halos – 10 each way OYO Slingshots – 10 each way OYO Kettlebell shuffle around the track  Repeating cycles of the following four exercises with 20 alternating side-lunges in between each exercise: Turkish get-up x 1 each side Clean & press x 5 each arm Single-hand swing x 5…

YHC was pleased to lead 5 stark raving mad men under the light of the full moon (or at least mostly) this morning. Here is what went down… COP — Arm circles WW2 situps Heels to Heaven Renegade Rows (each side) Inverted Tricep Presses (ouch) The Thang KB Swing and run — #1 runs the loop, the rest of the group does KB Swings — then #2 goes, then #3, etc.  YHC was #5 and was ready to run when Mudface came back. Odd and Even Ladder– Start at wall — do 1 Donkey Kick, run short distance to sidewalk,…

Five men gathered in the cool August gloom. Here is what went down COP all IC SSH x 20 Helicopters x 10 APB x 10 DQ x Arm circles 10 small, five big front and back 11’s (Audible to 9’s for time) Stump Merkins on bell Death Crawl to curb Diamond Merkins on bell Crawl Death back to start Kettle Bell pass indian run PAX lines up leader passes bell to person behind them and runs to back of line Half loop with 25 pound full loop with 35 pound EMOM 3 rounds each set First set Lumber jack one…