Author: Swoop

  • Billy Madison- Kettlebell Style

    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 , chest press, lunges, swings, curls, overhead press

    8th grade- squats, halos, chest press, lunges, swings, curls, overhead press, big boy sit ups ( mumble chatter stopped at this point)

    9th grade- squats , halos , chest press, lunges, swings, curls, overhead press, big boy sit ups, skull crushers

    10th grade – squats, halos, chest press, lunges, swings, curls, overhead press, big boy sit ups, skull crushers, merkins

    11 grade- squats, halos, chest press, lunges, swings, curls, overhead press, big boy sit ups, skull crushers, merkins, LBC’s

    TIME CALLED- GED’s were issued for effort

    Announcements- Rockwood park picnic, happy hour 10/13….check slack for details

    continued prayers for LIV, Wildcat and everyone in Israel.

    Thanks for allowing me to lead the great group of men this morning. the mumble chatter was wide ranging and a good beat down was served. Have an awesome day!

  • Nolan Richardson & Bobby Hurley

    YHC decided to check out the exicon for a monday morning beat down. 9 men were up for the workout and some 90’s college basketball trivia.

    The bell rang and 5 burpees was called then a little mozey before the warmup.

    WARMUP- SSH, imperial walkers, helicopter, cherry pickers, LBC

    mosey over to the distaff hill for a small triple check – WWII’s, merkins and timer up to the top of the hill and back .

    Back to the clubhouse for the Nolan Richardson (compliments of the excion). Grab a partner. timer Bernie sanders to the end of the parking lot and One Bobby Hurley at the end before bernie sanders back. 100 of each per team – merkins, American hammers, monkey Humpers, plank jacks. first half complete!

    Mozey to the other side of the lot for the second half…turned to groups of three. same style but runner runs forward to the end and back. exercises were 100 flying squirrels, squats, LBC’s

    Time left for two rounds of suicides with merkins and squats and one ring of fire with merkins

    TIME CALLED.

    Announcements and YHC took us out in prayer with special prayers up for Warby’s father in law and Honeymoon’s brother. Also continued prayers for LIV and Wildcat.

    Blessed to be able to lead this morning! Grateful for F3 and all that we are doing in RVA. Lets keep it up!

  • Light post tour of the Old Hundred

    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)
    SSH
    Don Quixote’s
    Imperial walkers
    Cherry Pickers
    Merkins
    LBC
    flutter kicks

    THE THANG

    Around the parking lot stopping at each of the 6 light posts for an exercise

    25 EACH
    Squat to lunge ( ALSO KNOWN TO MANY AS A LT. DAN)
    Leg raise to crunch
    Curl to press
    Chest press to overhead
    Swings
    Skull crushers

    we had so much fund with that we reversed it and completed that circuit again.

    on to the triple check
    Farmers carry to the crosswalk
    american hammers
    curls

    with a couple minutes left we headed towards the flag
    two minutes of around the world and time was called

    announcements- love for liv 9/16 , convergence 9/23

    prayer requests – cookie’s wife and continued prayers for Liv

    I took us out in prayer

    Have a great week! Continue to be the positive light in the world today! Thanks for the energy this morning guys I am grateful for the opportunity to lead.

  • Ring of Mary?

    16 Beasts came out this morning to start the week of right!

    Warmup COP- SSH, Helicopter, Don Quixote, Cherry Pickers, Merkin, LBC

    Jog around neighborhood ( Q trying to burn off some VQ adrenaline )with stops at each cul-de-sac for exercise ( merkin, squat, mountain climbers, up / down walk the curb, plank jacks

    Then over to the hill for some mailbox work up and down the hill to each mailbox with increasing exercise at each (burpees,  jump squat, dry docks, lunge, shoulder tap, monkey humpers)

    indigenous back up the hill with last man doing merkins before leading the line. From the top of the hill we headed to the courts

    4 corners- 25 WWI, 50 mountain climbers, 75 squats, 100 SSH …

    Triple check –  WWII, Diamond pushups and timer

    a coupe minutes left for Swoop to create Ring of Mary ….after some mumble chatter we finished with MARY

    SWOOP took us out in prayer.

    Grateful to all who came out this morning for my VQ and grateful for this group! Make it a great day today!!