Author: Warby

  • What Kind of Pattern is This?

    Six highly motivated kettlebellers melted the parking lot ice today at the OHES with a little hot potato. Here’s what went down.

    Warmarama- Helicopters, jazzercise, SSH, Don Quixote, dead man hang, merkins, LBCs

    COP 1- Warby. Triple check standing front press, pullover WW2, timer did 20 lunge to squats

    COP 2- Vagabond. Stacked a “pattern” of 20 rep exercises around the bus loop. Swings, farmers carry to next point. Swings, overhead presses, farmers carry to next point. Swings, overhead presses, teapots, farmers carry. Swings, overhead presses, teapots, lawn mowers, 3 burpees, farmers carry. Swings, overhead presses, teapots, lawn mowers, curls, 5 burpees, farmers carry. Swings, overhead presses, teapots, lawn mowers, curls, skull crushers, 6 burpees to end. Healthy mumble chatter throughout.

    COP 3- McGruff. triple check. Timer, partner up with leg throws.

    Time called, names, announcements, Vagabond took us out in prayer.

  • The Filthy Fifty

    Recovering from a Monday Swoop beatdown, YHC rolled in with his security winky to lead 7 beasts in a no running kettlebell stomp.

    The goal was 1000 reps and after some questionable math, the PAX succeeded and hit the goal!

    Here’s what went down for the Filthy Fifty.

    Quick warmarama of SSH, Michael Phelps and Don Quixote.

    20 exercises at 50 reps a pop. Bell merkins, kettlebell swings, American hammers, squats, curls, skull crushers, left lunge, right lunge, Alabama prom dates, pull throughs, torso twists, right side lawn mower, left side lawn mower, shrugs, calf raises, WW2s, high knees, halos, upright rows, and overhead presses.

    The PAX smoked the routine with enough time to finish with an eye of the storm consisting of 10 sit up to stands, 10 merkin pull throughs, 10 lunge to squats and 10 big boy sit ups, with 5 burpees in the eye after each.

    Names, announcements, COT

    Always an honor to lead you gents!

  • Three Amigo Kettlebells

    Three beasts met at the Old Hundred parking lot to get their kettlebell on.

    Quick mosey and the warm-a-rama. Helicopters, Ukrainian soldiers, DMH, merkins.

    COP 1- Legs. 25 squats, 50 calf raises, 10 each single leg toe touches, held an Alabama prom date up position and raised one leg for 10 second each for a minute each leg. Lunge to squat walk to the center of parking lot.

    COP 2- Abs. 50 American hammers, 20 WW3s, 10 sit up to stand, 20 each side- side bends, 100 bent knee torso twists, 20 good mornings.

    COP 3- Upper body. 15 each arm curls, 40 skull crushers, 15 each arm plank lawn mowers, 20 upright rows with shrug, 20 behind the back shrugs, 10 merkin pull throughs, 20 KB swings, 20 chest press with KB raise, after set, held KB above chest for 10 seconds, 20 presses, 10 second hold, 15 press, 10 second hold, 10 press, hold 10 seconds, 5 press.

    Walked the length of the parking lot farmers carry, switch hands at half. Walked back to flag KB overhead, switch half way KB out front.

    Reliving our younger 6 pack days, we finished with 3 minutes straight of flutter kicks with KB above chest.

    Time.

    Count, Names, Announcements, Prayer Requests

    Thanks for coming out gents!!!!

  • A morning 6 PAX

    6 warriors came out into the mist today to get a smoke show of a beat down today. Here’s what went down.

    Quick little mosey, Ukrainian solders, SSH, dead man hang, Andy Dufresne, merkins, Wilsons wife

    COP 1- Ran up Satan’s hill to the first intersection 20 windshield wipers, next intersection, 40 WW2s, next intersection 60 double count flutter kicks, next intersection 80 LBCs, finished the loop with 100 bent knee torso twists. Lunges down the hill back to the flag.

    COP 2- Eye of the storm with coupon. Corners set up with 20 reps, exercises were curls, skull crushers, American hammers, squats with 5 burpees after each in the eye. To get to each corner PAX had to bear crawl push their coupon to the next.

    COP 3- Dora. Timer, 100 LBCs, 200 raise the roofs, 300 curb toe taps double count

    With 5 min left, PAX choice of 10 merkins and 10 ab choice.

    Count, Names, Announcements, COT

    Great work today gents!!!

  • 45 Seconds IS a long time

    Most Ms wouldn’t agree, but 10 HIMs (with the promise of no running) came out for a strict kettlebell breakfast this morning. Here’s what went down.

    Warm-a-rama with a very quick mosey, SSH, Ukrainian soldiers, Jazzercise (for Nancy) cherry pickers, merkins, LBCs

    The Thang

    Each exercise was 45 seconds long. We ran through the list just shy of 2 times.

    Swings, single arm curls, skull crushers, squats, big boy sit ups, kettlebell burpees, lawn mowers, side bends, kneeling overhead press, bench press, lunge, American hammers, single leg toe touch, shrugs, overhead front raises, merkin pull throughs.

    Count, names, announcements, COT

    Great work today gents!!!

  • Timberwolf Tour

    With a promise of not being on the track today, five HIMs rolled out to Timberwolf for some early morning reps. Here’s what went down.

    Mosey through the parking lot for the warm-a-rama. SSH, Don Quixote, cherry pickers, merkins, LBCs.

    COP1- 5 person butchered triple check with dips, LBCs and bench step ups

    COP2- 11’s Drydocks and jump squats at the top of the hill. Jogged to the tennis courts with PAX choice with 10 rep ab exercise

    COP3- Eye of the storm. 20 reps of merkins, double count flutter kicks, copper head squats, WW2 with 5 berpees at the center between each exercise

    Making our way back to the flag, the PAX performed 30 second peoples chair. After 30 seconds, continued to hold while each PAX did 10 donkey kicks. 40 Elevated Alabama prom dates, 20 regular pole smokers, 20 side pole smokers each side. Lunge back to the flag and ended with PAX choice of 10 merkins.

    Announcements, prayer requests, COT

  • Neighborhood Tour

    The morning was not Rosie, but 9 HIMs rolled out of bed for the Monday kick start.

    Warmarama included Helicopters, Ukrainian Soldiers, SSH, Don Quixotes, merkins, LBCs, W****** wife.

    The PAX had a tour of the Rountrey neighborhood consisting of 2.5 miles.

    First COP was a triple check in the modern section with WW2s, flutter kicks and a drive by from Merman on his way to work.

    Quick mosey to the next section with 25 Alabama prom dates. Next mosey took us to a cul-de-sac at the trail head for 25 merkins and 25 dry docks. They were so much fun, we repeated.

    Quick little jog over the river and through the woods, popped out in the next cul-de-sac for 50 monkey humpers and 50 jump squats.

    Next stretch of jogging took us to the bottom of the hill for light post burpees. 5 burpees at each of the 5 light post, down to 3 burpees at the last 2 posts.

    Back to the flag for 5 more burpees, light stretching and plank for the last minute. Time.

    Numbers, names, announcements, COT.

  • More Humid than Humid

    10 HIMs with 1 FNG started their Monday morning out in the humid Gloom. Here’s what went down.

    Warm up. Quick mosey to north parking lot, mission statement. SSH, helicopters, Don Kehotes, DMH, merkins, LBCs.

    The Thang.

    COP #1- 11’s with burpees, jog up the hill and jump squats

    COP #2- 4 corners prostitute style. 10 merkins, 20 monkey humpers, 30 flutter kicks, 40 LBCs. After a 30 count, paired up for 8 bear crawl to merkin boo-yahs in the width of the tennis courts.

    COP #3- Triple check through the tunnel with WW2s and Alabama prom dates.

    Jog back to flag, ended with 50 toe taps, 25 curb dips, 5 count merkin choice around the horn, and plank until time.

    Welcomed Yee-Haw to the group, announcements, Prayer requests, COT

  • Avoiding a Brick Beatdown

    Thanks to an EH Q call out by Rosie and DTH, I took the Q last minute. 9 boot camp warriors came out to the gloom to get a good sweat. Here’s what went down.

    Warm-a-rama. Helicopters, DMH, SSH, Imperial Walkers, Don Kehotes, Merkins, and LBCs.

    COP#1- Light jog to the football field. Suicide run. Goal line to the 20 and 5 burpees, back, goal line run to 50 and 10 dry docks, back to goal line, run to 75 and 15 merkins back to goal and ran to opposite goal line. Repeated adding 5 to each exercise.

    COP#2- Triple Check. Timer, shoulder taps and WW2s

    COP#3- 1 PAX bear crawl while rest did dips or decline merkins on bleachers until each PAX completed bear crawl

    COP#4- Wall squats 2 rounds of 30 seconds. Lunge up the hill, reverse lunge half way. Jog back down the hill. Jog up the hill with 1 burpee at each new asphalt patch (about 10 total). 50 toe taps, 25 curb calf raises.

    Jog back to the flag and plank until time.

    Announcements, prayer requests, Heist took us out with COT.

    Nice workout today gents! Great to see you DTH……Oh wait…..

  • Gorillas in the Mist

    11 HIMs came out to the foggy Old Hundred for some kettlebell hell. Cookie and Blacktop brought an FNG each. Nice work gents! Keep this growing!

    Here’s what went down. Quick little mosey in the parking lot followed by SSH, helicopters, merkins, Ukrainian soldiers, Don Kehotes. Had to shift the workout circle a bit due to a parking lot present, possibly left by a dog…. or human. Unknown.

    COP 1.

    5 exercises of 10 reps and a loop around the parking lot. Repeated 2x. Kettlebell swings, pull throughs w/ merkin each pull through, isolated curls, kettlebell burpees, and side waist bends

    COP 2

    4 corners. Corner 1- 10 squats, one arm overhead walk to next corner will bell. Corner 2- 20 around the worlds, bell over head walk to the next. Corner 3- 30 skull crushers, one arm overhead walk to next corner will bell. Corner 4- 40 LBCs, bell over head walk to the next.

    COP 3

    Triple check. Timer ran length of parking lot others did American hammers and bell press.

    Names, announcements COT.

    We welcomed Sean (Chromebook) and Ben (Beamer) to the group