Seven fortunate gents showed up to help YHC with his VQ.  Spit brought the flag, YHC planted it, and with no LIFO’s we started out on a pleasantly cool morning. COP, in cadence 15 SSH, 15 merkins, 15 small arm circles, 10 big arm circles, 15 Don Quixotes Mosey to back of school, time to partner up! 1 partner ran around the track, the other lovingly did kettle bell figure eights while lunging, switching legs each time.  There was some mumblechatter about this, which YHC noted and ignored.  Partners switched off until each had run around the track 4 times.…

11 Brave Souls gathered on a cloudy first day of summer for a Kettle Bell workout. Started off with a mosey to the front of the school to warmup. Warmup:  20 SSH, 20 Merkins, 20 WWII Situps with your bell and arm circles – 10 forward large then 5 small and reverse. The Workout: Partner Up – one swings kettle bell (switching arms when they want) while the other runs a lap around the bus loop.  Each partner did this 5 times. 4 Corners of the Bus Loop, lunging between in a group.  1st Corner – 20 Goblet Squats (4…

6 regulars brought their kettle bells, YHC planted the SF and then all engaged in a battle on this sunny and 70 (literally) morning. COP (all IC) 20 SSHs, 10 merkins, 10 sit up presses, 10 merkins, 10 goblet squats with kbs, 10 merkins, 10 don quixotes, arm circles (10 / 5 – reverse), 10 merkins Donkey Kick This! Mosey to the wall and line up 10 donkey kicks against the wall, lunge across the parking lot to exercise on the grass, exercise and side lunge back to the wall, repeat four times with these exercises 15 halos each way 30 double hand…

Eleven men, undeterred by the beautiful weather and freshly mowed fields, attacked a kettlebell workout. Here is what happened. Mosey to field next to track for COP * SSH IC x 20 * Imperial Walkers IC x 15 * Crabcakes IC x 15 * ATMs (alternating shoulder taps x 20, tempo Merkins x 10, Merkins OYO x 10) * Arm Circles/Swings (all big x 10) – forward, backward, sideways * Hip Circles x 10 each direction * Hip flexor stretches The Thang Kettlebell warm-up * 2 min wall squats * 2 min hand-to-hand cleans * 2 min halos Mosey to…

7 made it out of the fart sack on a beautiful Wednesday morning.  Many muscles were soar from from hills at the convergence down at Tredegar on Monday and running on the cross country trails behind Atlee HS on Tuesday.  Now it was time to do some Mannly work with the kettle bells. Mosey to the entrance of the school to warmup. Warmups consisted on SSH, WWII Situps, Helicopters, Arm Circles and Copperhead Squats Started with 11’s between the front of school and across the bus loop.  Goblet Squats and Kettle bell Halo’s 20 around the leg figure 8…

When: 5/24/17 QIC: Wheelie The PAX: Bucketmouth, Helix, The Carpenter, FNG(No Idea), Mudface, Opus, Wheelie 7 faithful climbed out of their fart sacks (some earlier than others) to take part in YHC’s Kettlebell VQ. FNG(No Idea) arrived 15 mins early asking YHC if this was the place for the workout. Yes, yes it is. Mosey to the track behind the school. Mumble chatter commenced as soon as we circled up. “Did you try to find the spot the drained the worst?” YHC answered, “No, but I am glad it worked out that way.” COP (All IC) SSH x10 WW2 Sit-ups…

Three men showed up to bravely explore the MANNDate AO. COP all IC SSH x 16 Helicopters x 10 Arm circles (10 big 5 small) Thing Four Corners Corners are the far corners of the school. Beast is done to get to the corners, stopping every ten steps to perform a five count of one exercise. Exercise changes after three round Corners Clean and press x 25 each arm Squats x 50 High Pulls x 50 Lawn Mowers x 25 each arm Beast WW2 sit ups LBC Merkin Rows Kettle Bell Burpies Snatch mountain climbers Dips Probably a lot that…

6 news anchors show up to work on their their ubulus muscle that connects to the upper dorsinus. It’s boring but part of our life. And this is what’s happening with the PAX today: COP SSH IC Cotton Pickers w/ KB IC Merkins IC WWII Situps IC Don Quixotes IC (Swirly Style) Arm Circles IC Mosey to the side of the school The Channel 4 News Team!! (4 Corners) With Ron Burgundy (20 Sling Shots) Champ Kind, Sports (20 Racked Squats) Brick Tamland, Weather (20 Sit-up Press) and the reporter in the field Brian Fantana (20 KB Swings) News at…

5 pretty studly gents showed up on this bright beautiful morning to take on a Q inspired by the movie mockumentary “This is Spinal Tap”.  Here is what transpired… COP arm circles — just eleven large forward and back plank 1 minute — discuss most memorable F3 workout whilst waiting SSH — 11 elbow plank 1 minute — discuss least liked exercise IJR — 11 plank step outs 1 minute ww2 situps — 22 shoulder taps 1 minute Smurf Jacks — 11 mountain climbers 1 minute Sets of Eleven 1) Donkey Kicks,  run to kettle bell, situp press 2) goblet…

6 men (Spit, Mud Face, The Carpenter, Blue Cheese, Helix and Yard Sale)  climbed out of the fartsack after 4 days of rain, hoping for stars and clear skies but were greeted by clouds and a steady mist.  This is how it went down: Mosey to concrete pad at the entrance of the school.  Warm up exercises included : SSH x 40 , Don Quixote’s x 20, Arm Circles 10 small, 5 large and reverse, Mountain Climbers – 20, Merkins – 20, LBCs x 40.  Kettlebell Halo 1 minute each direction. Short mosey to the bus loop for Four Corners of the Bus Loop.  1st corner – 20…