On a beautiful almost July morning, six regulars got together and did a little swinging. KB swinging that is. A few minutes before starting, I thought it was just going to be me, White Deer and Pigskin and I would be the baby at 50. But Lighthouse, Attila and Offshore came in to get the median age down to ~55. The exercises went like this:
COP: DQs, DMH, Helicopters, Merkins, Plank Jacks and FMs. Mosey to back of school.
Doras with 100 Sit and Press, 150 curls and 200 bench presses.
Lindseys with squats and KB swings. Do a set move a few parking spaces and do a set and so on until we got back to home base. Mosey to the well-used bus loop.
Overhead press, tricep pulls, rows, 2 count flutters, LBCs and run around the loop. There was a lot of modifying on this set of exercises. I had a hard time figuring out why there were so many modifications. I think I need to come up with a “List of Alternate ADA Compliant Exercises for my friends at the Circus.”
Finished with a set of American Hammers and some stretching.
Convergence at Dogpile at 7 a.m. on Tuesday 7/4. No announcements or prayer requests for today but lend a hand to a friend if they need help. Thanks for letting me lead.
Muggy and misty is made for KB. Five KB warriors shook off the fart sack to partake this morning. Here is how it went down:
COP
SSH
IW
DQ
Helicopters
Arm circles
Dead man hang
13/7 burn-out – 13 exercises with 7 reps for each, alternate one exercise having 13 reps
Lawmower pulls (each arm) – 48 total reps
High pulls – 48 total reps
Curls – 48 total reps
Tricep press – 48 total reps
Weighted lunges (each leg) – 48 total reps
Steps-ups with a calf raise (each leg) – 42 total reps
Squats – 42 total reps
KB presses – 42 total reps
Halos – 42 total reps
KB swings – 48 total reps
COT with YHC taking us out
Great work by the PAX. Pigskin and Gypsy came in neon. There was a local runner dressed comparably. They bonded. They tried to create a nickname for this group. Lightning Bugs stuck. They are cute.
SOJ Takeover week was honored with 7 Circus Veterans humoring an SOJ Kettlebell novice. Here’s how these clowns did way more running than usual:
The THANG:
WARMERAMA:
Mosey around the bus loop then circle up
Among so many fine vets of the gloom YHC completely forgot the usual Introduction, Welcome & Disclaimer
Variable IC Reps (+/- KB) to get the muscles warm top to bottom
COP #1:
NATIVE AMERICAN CRUSADE
Line up and walk with hallelujah KB carried overhead, last man completes x5 KB swings then runs to the front
Transition to Lunges and last man doing x5 Around the Worlds
Transition to walking Curls and last man doing x5 Goblet Squats
COP #2:
Line up on the end of the BBall Court for KB SUICIDES, x5 Rounds
Stop after each Round on the baseline for KB WWII’s (Sit&Press) counting down 5–>1
COP #3:
Circle up in the middle of the BBall court for a KB RING OF FIRE – Plank in a tight circle and pass a 35lb KB around the circle via Pull-Throughs, with each PAX completing a merkin following their pull-through
x5 Rounds passing clockwise
Recover to stretch a few seconds
x5 Rounds passing counterclockwise
COP #4:
Mosey over to the School Wall and assume Peoples Chair position
x5 KB Hoedowns IC
x10 KB Curls IC
COP #5:
Mosey over to the big parking lot for a QUARTER POUNDER WITH CHEESE
“Sprint” out, complete reps at given distance, then Bernie back and await the SIX before starting next round
25yd – x25 Pull-Through Merkins
50yd – x50 Goblet Squats
75yd – x75 Calf Raises w KB overhead
Audible to head BTTF
Mosey BTTF:
Circle up for our last set of the Quarter Pounder – x100 Flutter Kicks (2-ct) while doing presses
COT:
Counterama # 8
Namerama
Announcerama (see Below)
YHC took the PAX out in Prayer
NMS: Haha, this crew has some AWESOME mumble chatter. Granted, the amount of bold and well aimed flatulence helps – lookin at you Atilla! YHC admittedly has very little KB experience and so the PAX reluctantly enjoyed a wee bit more Bootcamp movement than they usually incorporate. Gypsy at one point swapped KB’s with YHC, and it was noted that his handle girth was generous, perhaps “too much to easily handle”… but at least he left his other 60+ pound KB back at the truck. TClaps to Bluemoon posting on his day of surgery – he’s truly becoming the bionic man! Always a pleasure to see you guys – thank you for the honor to serve a little SOJ sweatfest love. SYITG, DTH
Air quality was not great, but the PAX was stellar. Here is how it went down:
COP
SSH
IW
DQ
Helicopters
Arm circles
Dead man hang
Merkins
LBC
KB ladder – 5 exercises, 10 reps down to 2 then 10 instead of 1 with 15 lawnmower pull chaser after each set
Curls
Sumo squats with a high pull
Overhead pulls
Flutter presses
KB hammers
3x check – run, wall sit with KB, presses
COT with YHC taking us out
Great work from the PAX. Air quality was RED, with some PAX exhaust mixed in. For those that do not know, Homer does not own a shirt with sleeves, and Offshore tried to set a record for numbers of curls in light of alternative exercise chosen. See you in the gloom!
Countdown: 20 Upright rows, 20 Deep Mountain Climbers (single count), 18 Upright rows, 18 Deep Mountain Climbers, etc. down to 2 Upright rows, 2 Deep Mountain Climbers (single count)
Run around the island
Partner up:
Partner 1 runs a short distance, does 5 burpees and returns
Partner 2 does the called exercise
100 curls
100 squats
100 pole smokers
Stretch
Run around the island
Partner up again:
100 Swings
100 overhead press
100 Situps with KB anchoring your feet
Stretch
Run around island
15 Triceps in cadence
15 KB Lunges in cadence
20 Lawnmowers each arm OYO
20 overhead pulls OYO
60 count 6-inch leg lift
Back to the flag for numberama, namerama
Take out by YHC. The time between Memorial Day and Father’s Day, think of something you’re grateful for.
Eight noble warriors clanged some KB metal in the gloom this morning. Here is how it went down:
COP
SSH
IW
DQ
Helicopters
Arm circles
Dead man hang
Merkins
LBC
Catch me if you can – partner up, one man carries 2 KBs while the other does 10 burpees and runs to the loop until he catches up; rinse and repeat 4x each PAX member
KB escalator (10, 15, 20, 25 reps)
KB press
Skull crushers
Overhead pulls
Sumo squats
KB curls
Lawnmower pulls, each arm
Mosey to the benches – 15 step-ups each leg (on the extra high benches) and 18 WWII sit-ups
Mosey to the flag for COT with YHC taking us out
What a great compliment from Handshake for YHC today, “your Q’s lack energy but they can be deceptively brutal.” The KB escalator will leave some reminders for the PAX in the coming days. Great work by the PAX today.
7 Regulars and 2 of Woodfin’s finest gathered for some KB work. As we waited for the lights to signal 5:30 Offshore was coming in lukewarm at 15 mph (have to obey the speed limit no matter what). At 5:30 we went like this:
COP: DQs, helicopters, merkins, mountain climbers, LBCs, Mikey Phelps. Mosey to Pump Road side of school.
Elevens with sit and press and rows. Mosey to main parking lot at MG.
Lindseys with bench press and bicep curls for the middle-aged girls. The curls get pretty da%n hard. Stay in parking lot.
Doras with 100 overhead press, 200 squats and 300 2 count flutter kicks. Back to home base.
1 burpee followed by 2 overhead triceps, followed by 2, 4 and 3,6. Then Attila said “time’s up”.
It was good to see Handshake and Senor Frog. Handshake was given a light weight that had a slight manhood shape resemblance. Handshake did not partake in using such weight and used a real KB.
Convergence is scheduled for 5/29 at Tredegar. Be prepared to sweat going up the hills.
God is good. All of the time. Thanks for letting me lead.
33 PAX made it to the Far West End for a little Beatdown and the second phase of the CSAUP.
According to Senator Dunnavant crew who was filming a campaign add during the beatown, this is how it went down more or less.
Mosey to the COP – 25x SSH, 10x Don Quixote, 10x Ukrainian Soldiers, 10x Copperhead Squats, 15x Arm Circles, 10x Merkin, 10x WA merkins, 10x diamond merkin, 10x HRM, 12x SHAZZAMs, 1 OMC merkins. Flip it over. 10x Snow Angel, 10x Hello Dolly, 10x flutter kick,10x Rosalita, 10x HtH, 10x Crunchy Frogs. Mosey to Circus Maximus.
Triple check. Run the loop, BTTW, Squats. Fudd shows up.
Curb Crawl to 5 and back down.
Pole smoker audible. Apparently we have never done this before, Q revolt ensues. Call it, Mosey back to the flag.
Finish it off with 50 flutters, 10 Hello Dolly, 15 APD.
YHC took us out. Bagels and Coffee Fellowship.
Announcements – May is FNG drive. Bring an FNG out during the month and get him to the Memorial Day Convergence.
NMS – Thanks for everyone that made it out and for letting me lead. Really excited about all the pax from across the region making it over for this little CSAUP.
Welcome to Warhol. He is an overall handyman and an artist and we are glad to have him.
