YHC, Florence, and a young whipper snapper enjoyed some peaceful miles before TryHard’s brutal beatdown. We did the full nature trail; and a good time was had by all.
Author: Chaplain
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Finishing Strong
3 distinguished gentlemen wrapped up the OTB kettlebell season in style. Here is a brief summary for your viewing pleasure.
Warm-up: Don Quixotes, arm circles, helicopters, cherry pickers.
Walk to the side of the church alternating between overhead carries and upright holds.
Exercise One: curb walk, indigenous peoples style. Man in the back runs to the kettles and does 10 goblet squats, run back to the front. We went up and back.
Mosey to the back of the parking lot doing around the worlds, clockwise then counter.
Exercise Two: triple check: chest press, WWII sit-ups with lift, runner does side shuffle to the speed bump and back.
Mosey down the side road doing reverse forearm lifts. Pay the toll: 25 dips and 25 incline merkins.
Continue down the side road completing Lt. Dan’s.
Exercise 3: Peoples Chair with wall ball hangers. 2 minutes duration. 20 double count American hammers
Back to the flag doing walking upright rows.
Numbers, names, announcements.
YHC took us out.
Final thought: Awesome effort by the PAX tonight in hot and humid conditions. Appreciate EF Hutton and Draper coming out. Had a great time leading this kettlebell series. We reached zero FNGs and the schedule seemed to primarily benefit myself and Don Draper. But my arms are feeling strong, so would have to rate the experiment a success. We are switching over to Wednesday night starting in the fall, so may reboot this thing in some fashion. -
By the Rockets Red Glare
Another round of OTB kettlebells is in the books. Draper and YHC flexed and strutted around the facility, to the amazement of the many spectators. Here is a brief summary for your viewing pleasure:
Warm Up: Arm Circles, Don Quixote’s, Helicopters, Apple Bottom Poppers, Alabama Prom Dates, LBC’s, Arm Stretches.
Mosey walk to the side of the church for Exercise One.
Completed a full lap around the facility. First Straight away: Around the Worlds, counterclockwise, Second: Carry kettle overhead. Third: Around the worlds, clockwise. Fourth: Carry kettle in upright position.
At each corner complete: 10 merkins, 20 WWII situps, 40 squats, 80 Raise the Roofs – we did Monkey Humpers on the first set, but audibled out.
Back to the Flag for Mary: LBC’s, various plank positions.
Numbers/Names/Announcements
Final thoughts: With Draper on the IR, we managed to get in another 45 minutes of zero running. Tonight was quite the setting for a workout with the Rangers group launching rockets in the parking lot for a merit badge. There were also dozens of kids and parents walking around and looking at us like we were insane. The best part was definitely the younger Ranger’s class testing out the kettlebells and commenting on how heavy they are. You got that right, son. -
Honoring Harambe
The PAX was 4 deep on a humid morning at Twin Team. We didn’t travel very far, but still managed to put in some work. Here is a brief summary for your viewing pleasure.
Warm up on the basketball court: Arm Circles, Helicopters, Apple Bottom Poppers, Hand Release Merkins, LBC’s, High Knees (across the court), Butt Kicks, Karaoke, Dead Man Hang.
Mosey to Harambe Hill for Exercise Two:
Starting on the far right side, Bear Crawl up the Hill, pivot left – 5 Broad Jumps, Crawl Bear down, pivot left – 5 lunges. Continue pattern to the end of the hill.
Rd 2: Murder Gorillas across the face of the hill. Plank walk back.
*25 Heels to Heaven to rest the calf muscles.
Mosey to the School for Exercise 2:
People’s Chair – Indigenous People’s run. Everyone does People’s Chair, man in the back does 3 burpee’s, then runs to the front. Completed the back wall of the school.
Back to the Flag for Exercise 3: Quad Check
1 runner
1 Goblet Squat with kettlebell
1 Upright Row with kettlebell
1 WWII sit up with medicine ball.
Numbers/Names
Announcements: See Slack for info on upcoming workouts/Q’s at the bridge. Blood drive as well
YHC took us out.
Final thoughts: Twin Team is always a great way to wrap up the work week – it was an honor to lead. The newly minted Harambe Hill proved to be a fan favorite, or perhaps the opposite of that. Good luck to Gumbo on his house hunt and Boberry on his travels this weekend. There are a couple PAX and family members with serious medical issues – try to lift them up in prayer. Enjoy the weekend! -
A Trip Down Memory Lane
A dozen PAX converged at Huguenot High School for the latest round of The FORGE. YHC was celebrating 3 years in the group! Some may question whether any of the exercises selected were “fun,” but it appeared that a good time was had nonetheless. Here is a brief summary for your viewing pleasure:
Massacre Start: On the knollercoaster: Bear Crawl up the hills, lunge walk across, crab walk down. Does Massacre or Slaughter sound more intense?
Warm-Up – Walking Ukranian Soldiers, Walking Arm Circles, Walking Helicopters, Hoppin’ Hillbillies, Butt Kicks, High Knees.
Mosey Down the Hill for Exercise One: Broke Back Railing, indigenous people style. PAX goes under the railing, side to side up the hill. Man in the back breaks off and does 5 WWII sit-ups, then runs to the front.
Mosey to the staircase for Tooth Fairies.
Mosey to the top of Mt. Chaplain for Exercise Two:
2 rounds of Mt. Chaplain descent with exercises at 4 of the parking lots.
Rd. 1: 25 lunges, 50 squats, 75 calf raises, 100 monkey humpers
Rd. 2: 25 WWII’s, 50 Flutter Kicks, 75 APD’s, 100 LBC’s
Run back to the top after completion.
Exercise 3: Man Harmers
10 Side Straddle Hops, Forward Straddle Hop across the parking lot, 20 SSH’s, Forward Straddle Hops across the parking lot. Continue pattern up to 70.
Back to the Flag for 5 minutes of Mystery Box:
Burpees, Crawl Bear, Lt. Dan’s
Numbers/Names
Announcements: Upcoming Convergence and regular Q’s at The Bridge. Upcoming blood drive. See Slack for Details
YHC took us out with some reflection on my F3 experience
Final thoughts:
In preparing this workout, I scrolled through some of my prior Q’s. Tried to break out some favorites from the last 3 years. The PAX were looking strong this morning! We lost Last Call for the majority of the workout, but he was located unharmed. F3 continues to have a huge impact on my life and I appreciate all of you! -
0.0
The latest round of OTB kettlebells was a zero running affair. YHC and a less than 100% Don Draper skipped the cardio component and focused primarily on upper body and abs. Here is a brief summary for your viewing pleasure;
Warm up – Arm Circles, Helicopters, various stretches
Exercise One: 4 corners
10 lawnmower pulls on each arm, 20 bent over rows, 30 American Hammers, 40 Goblet squats. Reverso and worked our way back down.
Walk to the church holding the kettle at chest level
Exercise Two: People’s Chair w/side to sides, Ground to overhead lift, overhead press and a couple others. I have no idea what any of these exercises are called.
Back towards the flag for self-directed Triple Check:
Tricep Extension x 20, WWII sit-ups with lift x 20, bear crawl in the grass.
Exercise Three – Walking Side Shuffle (out and back), walking Overhead Presses, Walking around the Worlds. Walking Hold the Kettle up.Final Thoughts: Much respect to Draper who ran 7 miles at the OTB Midlo gathering this morning. Despite injuring his ankle tendon, he rallied for the Kettlebell workout. Neither of us are personal trainers, but we made it work. On the 3rd F front, this was a great day for the Chaplain clan as 2 of my sons (Grizzly and Armadillo) were baptized on Sunday Morning.
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ChapFlo
2 early risers enjoyed the great weather and scenic running trails of Morning Wood. We started on the normal paved nature loop and took the trail down to the lake. Passed by House Party on his way to the workout. It was a peaceful warm-up before Florence’s brutal Rock N Roll beatdown.
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Pelvic Thrust Demo Team
4 kettlebell wielding studs and a couple of 2.0’s took over the WEAG complex on Sunday evening. Onlookers had to step aside as we rounded the church with manly exercises and a killer soundtrack. Here is a brief summary for your viewing pleasure.
Warm up: Short mosey around the upper parking lot following by Arm Circles, Helicopters, Cherry Pickers, Dead Man Hang and arm stretches.
Exercise One: Circuit around the church. At various locations, stop and do 2 minutes of called exercises. The following were completed:
American Hammers, Step ups, Tricep extensions, Bench Press, Squats with lift, Flutter Kicks, Upright Row, WWII’s with lift, Lawnmower pulls, calf raises, Pass Arounds (??), Pole Smokers, Kettle Swings.
Back to the flag for a couple leg stretches.
Final Thoughts: Great job by all of the PAX this evening. OTB kettlebells is a laid back atmosphere with a lot of curious walkers, runners, and spectators around. It was great seeing Tryhard’s 2.0’s show up with their own weights and headbands. Lots of hair metal mumblechatter, amongst other topics. Come on out next week! -
Grab the Zima, it’s party time!
10 studs from south of the river, including an FNG, got together for another epic Rock N Roll beatdown. The running was minimal, but we maxed out on 1990’s pop culture references. The following is a brief summary for your viewing pleasure:
Walking warm-up that included Helicopters, Arm Circles, Ukranian Soldiers, Hoppin’ Hillbillies, High Knees, Butt-Kicks, Karaoke x 2. Mixed in some Hand Release Merkins and LBC’s.
Exercise One: Mosey to flag for coupon retrieval.
Circuit with various exercises. One man lunge walks halfway around the circle, then runs. Rotate to the next station.
Exercises included: Sumo Squats with big kettle bell, Upright row with kettle bell, WWII sit ups w/medicine ball, Derkins, Jerkins, Burpees, Dips, Jump Squats, Flutter Kicks. Everyone did each station.
Mosey to the basketball court for Jumping Herpes – out and back.
To the baseball field: Partner up. One man runs to 1st base for 20 Merkins and back. Partner does pole smokers. Repeato to second and third base.
In the back parking lot: Bear Crawl to the sign.
To the lower baseball field. Same pattern as above, but at the bases do 20 WWII sit-ups. Partner does Heels to Heaven.
Monkey Humper Ring of Fire w/10 Merkins each.
Lt. Dan Walk back to home plate. Did some planking.
Mosey back to the flag for 1 minute of Apple Bottom Poppers.
Numbers/Names/Announcements
Hardywood took us out with some inspirational words.
Final thoughts: Great work by all of the PAX today. Welcome House Party! He lives in the area and had been working out solo at the park. Florence talked to him about our group last week. Also, shout out to Floppy Disk for posting on consecutive weeks. Wild mumble chatter today, including a Zima reference that inspired my backblast title. For additional insight on this workout, check out Last Call’s MySpace page.Have a great Easter!
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The Customers all Left
At the unusual timeslot of Sunday at 6:30 pm, Tuckahoe and SOJ united for an epic OTB kettlebell beatdown. Here is a brief summary for your viewing pleasure.
Warm Up: Mosey w/kettlebells around the perimeter of the church. Stopped periodically for the following: Arm Circles, Helicopters, Don Quixote’s, Hand Release Merkins, LBC’s.
Exercise One: Triple Check – Big Kettle sumo squats, Small Kettle overhead reach (each arm), runner goes down the hill and bear crawls back.
Exercise Two: 4 Corners, Prostitute style: 10 sit ups with overhead press, 20 dead lifts with arm raises, 30 lawnmower pulls (15 per arm), 40 flutter kicks w/kettlebell hold.
One minute of arm stretches and recovery.
Numbers/Names/Announcements
Final Thoughts: Strong work by all the PAX this evening. The four corners ended up being pretty brutal as evidence by YHC struggling to move my fingers and type up this backblast. It was nice having a doctor on hand in the event that some accidental skull crushing occurred during the flutter kicks. Looking forward to exploring this location over the next couple weeks. Reminder that we will not be meeting next week due to Easter.