Tag: Huge Bells

  • Ramps, Stairs, and Hills, Oh My!

    🔥 WARMARAMA

    Run along Forest Hill Avenue with a mix of Bernies, butt kickers, high knees. Circle up for some Cherry Pickers, Chuck Norris merkins, and various stretches. 

    💪 THE THANG

    Ramped Up

    Pair Up. 

    • Partner A: Starts at the bottom of the ramp performing “AMRAP” Kettlebell High Pulls.
    • Partner B: Sprints to the top of the ramp (carrying nothing) and performs 5 Burpees, then sprints back down.
    • The Switch: When Partner B returns, they swap roles.
    • The Progression: Once both partners have run once, they both carry a bell to the midway point of the ramp and perform 20 Synchro-Squats before moving to the next round.

    Stairway to Heaven

    Partner up. Partner A does step ups with bell. While partner B:

    • The Base (Bottom): 10 Goblet Squats.
    • The Ascent: Bear Crawl Drag. (Crawl up the stairs, dragging the kettlebell).
    • The Summit (Top): 10 Swings.
    • The Descent: Suitcase Carry. (Walk down with the bell in one hand; switch hands halfway).

    Three rounds. 

    Man-Maker Mo-Ped

    Man-Maker x 5:

    • Merkin: Start in plank, perform one Merkin (hand on bell or floor).
    • Renegade Row: Stay in plank, row the KB to the hip with one arm.
    • The Switch: Drag or slide the KB to the other hand.
    • Merkin + Row: Perform a Merkin and a row on the opposite side.
    • Clean: Jump feet in, explosive pull to the rack position.
    • Thruster: Full squat into an overhead press.
    • Recover: Return KB to the deck; rinse and repeat.

    10 Lateral Hops over the kettlebell. Sprint up the hill and back. Repeato.

    Mosey BTTF 🇺🇸

    🧘 MARY

    Plank pendulum dragging bell from side to side.

    🗣️ COT 

    • NTB’s going away party 5/16 at DTH’s.
    • Prayers for NTB’s next season of new pastures.
    • Prayers for L Wood’s growing brood.
    • Prayers for the Artemis 2 crew flying around the dark side of the moon today.

    Dealer’s Musings:

    • Way to put in the work this morning! Grunts galore.

  • Getup 11’s = 66 Total

    8 classic rock metal swingers strode into Huge Bells ready to rock. Here’s how we hit replay on a full body whoopin:

    WARMERAMA: 

    • Classic Rock ON 🎸 🤘 
    • Mosey lap with KB’s + variable movements
    • Inchworm to the top of the knoll, then back down to circle up
    • Welcome & Disclaimer
    • Warm-up Reps IC

    THE THANG:

    • Mosey around to the amphitheater and line up for ELEVENS
    • Turkish Getups 10 —> 1
    • KB Smokers x10 EVERY TIME
    • KB Bear Crawl between sides

    Mosey BTTF for COT:

    • Counterama # 8
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer 🙏 
    • Pull-up Challenge! (Currently at 12)

    NMS:  Solid PAX for a Turkish smokefest. These boys put in the WORK! 💪 Awesome to see DANGLE back in the gloom today after a year hiatus (BIL of Snip and Stagg) – just one more BIL to go! TClaps to Snuff planting an F3 Flag, AND bringing delicious coffee! After our goofy picture at the flags, Dookie proved he could clutch a KB with his legs and complete x3 perfect pullups! Keep getting after it! Pretty sure today’s Q starts the countdown to a total of 500 documented Q’s for YHC. 🔥 Yours AYE! ~Dr Tryhard

    Announcements (SEE SLACK!)

    • Weekly Forge Coffee + QSource
    • 4/11 OTB Ruck + BBQ (Machismo’s)
    • Monthly: Breaking Bread, Bridge
    • SEPT 26 GROW RUCK! Registration Link below:

    https://event.freedom-ops.fit/gte-74

  • The Hills Are Alive With the Sound of Music

    🔥 WARMARAMA

    Mosey around the bus loop with a mix of butt kickers, high knees, Super Marios. Circle up for side straddle hops, cherry pickers, side lunges, Chuck Norris push ups (RIP), and WWIIs.

    Mosey to the hill at the top of Mount Chaplain. 

    💪 THE THANG

    Hill 1: Steep Slogger

    • At the base of the top of Mount Chaplain, perform 10 Goblet Squats. 
    • Then lunge halfway up the incline with the KB. Hit 10 Sumo Deadlift High Pulls.
    • Sprint the remainder of the hill to sidewalk no KB, then walk back down to retrieve the bell.

    Repeato 3 times. 

    Lay on back and hold KB above head for the six. After six came in, hit 20 KB chest presses, 15 KB curls for the girls, and 10 KB WWIIs. 

    Hill 2: Long Burner

    • Start near the bottom of S Coleman Ln. 
    • Clean the KB into the right-arm waiter carry and walk uphill thru two streetlights. Without stopping, switch to a left-arm suitcase carry (hanging at your side) thru the next two street lights. 
    • At the top, do 20 Kettlebell Swings facing uphill.
    • Carry the bell back down in a left-arm waiter carry and switch halfway down to a right-arm suitcase carry.

    After round 1, hit 20 KB presses, 15 curls, and 10 WWIIs. Round 2 was a mosey uphill with right-arm rack/left-arm suitcase and the reverso back down hill followed by 20-15-10 KB presses, curls, WWIIs. 

    Hill 3: Sidewinder

    Mosey to the bottom of Mount Chaplain. Walk halfway up hill.

    • Perform 20 KB Halos (10 each direction).
    • Perform 10 KB Woodchoppers, swinging from your “uphill” shoulder to your “downhill” hip.
    • Side-shuffle 20 yards across the face of the hill, swap directions (facing the other way), and repeat.

    2 rounds with 20-15-10 KB work in between. 

    Mosey BTTF 🇺🇸

    🧘 MARY

    Last round of 20-15-10 KB presses, curls, and WWIIs. 

    🗣️ COT 

    • Name-o-Rama
    • Announcements
      • 9/25-27: GTE-74 Blue Ridge with 5 from RVA and 7-10 from Amelia
    • Prayers
      • For wind at our backs. For innocents caught in the crosshairs. 

    Dealer’s Musings:

    • Strong work today! My shoulders and arms are shot. 
    • Great hill work today. It’s no joke.

  • Everyone’s Favorite Pyramid Scheme

    Seven swingers and one walker gathered on this fine morning for the latest edition of Huge Bells! The following is what allegedly happened.

    We started with a mosey down the hill to the tennis courts for disclaimers and warmarama, then ventured over to the finest turf on the southside for the main event.

    COP #1: Pyramid Schemes
    Every movement was 10 reps and every new yard marker leading up to the 50 added a movement. Then we worked the scheme in reverse to the opposite goal line.

    • GL: Swings
    • 10yd: Swings, Squats
    • 20yd: Swings, Squats, Merkins
    • 30yd: Swings, Squats, Merkins, RDLs
    • 40yd: Swings, Squats, Merkins, RDLs, High Pulls
    • 50yd: Swings, Squats, Merkins, RDLs, High Pulls, OH Press
    • 40yd-GL: Descend the pyramid
    • 110 swings, 90 Squats, 70 Merkins, 50 RDLs (Ea. Leg), 30 High Pulls, 10 OH Press

    COP #2: Ab Mary
    While we recovered from climbing the pyramid we each selected a 20 count exercise to perform before heading back towards the flag.

    COP #3: Partner Farmer Carry
    Two pairs and a group of 3 then made their way up the hill to the flag where partner 1 farmer carried both KBs while partner 2 ran ahead to the next light pole and back to switch roles. The PAX made it up the hill with a couple minutes to spare and a lone House Party charging up the hill returning from his track laps.

    Plank it up while HP returns to the flag, but what’s this?? House Party isn’t returning to the flag but continuing on his walk! The PAX was stunned with dispair as the planking continued but only for a moment as YHC called time.

    Announcements:
    – Sign up for GrowRuck 74 in September.
    – Plenty of OTB, 2nd F, and 3rd F opportunities will start to emerge with the arrival of warmer weather. Keep an eye on slack.

    Prayer Requests:
    – YHC took us out and lifted up church friend Toby as he is looking for a new job.

  • Boom clap

    7 men, 7 bells. Incessant ringing.

    Mosey to the roundabout for a warmarama. SSHs, DQs, helicopters, mirkins, plank jacks, LBCs, Rosalita whips, etc.

    Mosey to the double stair case for a some overhead press per stair, descending squats per stair. Jump squats up the stairs, squat down the stairs.

    Some wall work, hoedowns with the kettle bells. Then balls to the wall Bombs over Baghdad. Sprint to the other end of the soccer field.

    Chest presses oyo followed by WW3s: feet up the hill, inverted WW2s with a kettle bell. Boom clap with 40 squat thrusters.

    Since we’re suckers for pain, sprint back to clockwork hill for some lunge walks up. Muhammad Alis with the bell against the wall. Lunge down. 40 American Hammers. Walk back up the hill. Bernie down.

    Mosey to the loop for some kettle bell swings. Mosey up to the main roundabout for some more kettlebell swings. Like a bullet with butterfly wings.

    Mosey back to the flag for some parking lot bear crawls with the bell, then cradle crab walks. Then ran it back again. Back to the flag for some burpees.

    The most beautiful sunrise. COT.

  • HB #17: The Iron Mile

     WARMARAMA

    Run around bus loop with high knees, Bernie’s, and butt kickers. Mosey to tennis courts for cherry pickers, Fudd and Wilson’s wives (hard to tell the difference in the dark), runners stretch, etc. 

    Mosey to track. 

    💪 THE THANG

    Iron Mile 

    Complete 4 laps (1 mile), stopping every 100 meters (at the straightaway starts and curves) to perform a pain station.

    • Kettlebell swings: 20
    • Goblet squats: 15
    • Thrusters: 10
    • Burpees (over the bell): 5

    Run the straightaways with KB racked on shoulder. Mosey the curves with different KB carries: waiter, behind the back, suitcase, rifle grip.

    Mumblechatter was non-existent. Weight was heavy. Hard work was done. 

    Mosey BTTF 🇺🇸 for a minute of flutters.

    🗣️ COT 

    • Name-o-Rama
    • Announcements
      • 3/7: L Woods has a volunteer event; DTH hosting Off The Books (OTB) ruck
      • 9/25-27: GTE-74 Blue Ridge with 5 from RVA and 7-10 from Amelia
    • Prayers

    Dealer’s Musings:

    • We were under heavy KB weight all workout. 
    • That is not dissimilar to the weight we carry – personal, professional, familial, said, unsaid.
    • God is the stable foundation upon which to stand especially when carrying heavy loads.
    • Put Iron Mile on the list with Michigander.

  • Hey, I thought this was a KB workout?!?!

    Six men showed up in the gloom to brave a beatdown disguised as a KB workout (thanks NTB!). We had unfinished business from last week. Here is how it went down:

    WARMERAMA:

    • Mosey around bus loop and back to flag, circle up
    • F3 Welcome & Disclaimer
    • Variable IC Reps to get the muscles warmed up

    COP #1: mosey down to tennis courts for full court 4 corners

    •  10 merkens, 20 KB squats, 30 KB american hammers, and 40 KB swings.
    • Prostitute style (5 burpees at each corner on return)

    COP #2: mosey to bleachers for KB pulls

    •  Incline plank on bleachers, doing KB pulls – 10 on each side
    • Plank bridge KB pass – Pass the 35lb KB down and back x2

    COP #3: mosey to track for KB relay

    •  2 teams of 3, with the 30 lb KB = batton
    • while the runners did one lap around the track, pax did choose your own abb exercise
    • One lap each

    COP #4: Mosey back to flag for pull-up circle

    • Circle up and perform various abb exercises while one from the pax max out pullups on DTH’s handy mobile pull up station
    • 1 round completed right at time
    • No KBs needed

    COT:

    • Counterama – 6
    • Namerama 
    • Announcerama
    • Closing Prayer

    Naked Moleskin:  Feeling blessed to be surrounded by men that are stronger and faster and well advanced in their faith. Appreciate the challenge and encouragement of the community. Looking forward to posting topless soon when the weather warms a bit more. One lap around the track with a KB is brutal!

    Announcements: (see SLACK!)

    •  Frozen triangle
    • L. Woods – ‘Latinos in Virginia Empowerment Center’ food distribution fair – March 7 @ 9/10am
    • Grow Ruck in Sept

    Prayer Requests:

    •  DTH friend David at rock bottom – prayers that the LORD will work in his life and guide him
    • NTB CA retreat for Dads/husbands

  • Dang these bells are cold

    A great 8 showed up to brave the bloom. Pull ups on the mobile bar prior to the 5:30 start.

    WARMERAMA:

    • Long mosey around lower Mt. Chaplain, back to the flag to circle up
    • F3 Welcome & Disclaimer
    • Variable IC Reps to get the muscles warmed up

    COP #1:

    •  Another long mosey down the hill to cul-de-sac
    • Partner up for 4 min AMRAPs
      • AMRAP 1 – partner assisted KB push ups (5 each) then run to lamp and back – repeat for 4 mins
      • AMRAP2 – One partner KB swings while timer runs to lamp and back – alternate until 4 mins expire
      • AMRAP3 – One partner does turkish getups while timer bear crawls to hat and back – alternate until 4 mins expire

    COP #2:

    •  Indigenous people mosey to tennis courts, the Six does 4 skull crushers

    COP #3:

    •  Itty-bitty-baby 4 corners, modified prostitute style
      • Using a single side of one tennis court (YHC feeling a little guilty for the amount of cardio so far…):
        • 10 merkins
        • 20 squats w/ KB
        • 30 american hammers w/ KB
        • 40 KB swings
      • On the corners on the way back, do 5 burpees

    Mosey BTTF for COT:

    • Counterama – 8
    • Namerama 
    • Announcerama
    • Closing Prayer

    Naked Moleskin:  

    Time went to quick. We only covered about half of what i had planned, part 2 coming next week. We are nearly a month and a half into the new year, as time is flying, take time to evaluate where you are at and where you want to be and make a plan to get there.

    Announcements: (see SLACK!)

    • Frozen triangle
    • Grow Ruck in Sept

    Prayer Requests:

    •  help us to use our time well

  • HB#14: All Hail Heavy Bells!

    Six iron wielding luge riders braved subzero temps and breakneck ice to start the week off with a nod to Rod. Bottom line: Everest has nothing on Mt Chaplain. Here’s banana shenanigans for ya:

    The THANG: 

    WARMERAMA: 

    • Mosey lap WITH bells and circle up
    • Welcome & Disclaimer
    • PLAY “Heavy Bells” by RVA’s own J.Roddy Walston and the Business (3:53). For the duration of the song the PAX squat to the beat with KB racked in front, then complete a KB burpee for every “Heavy Bells” (x24) throughout the song. Super warm.

    COP #1:

    • Mosey over to Love Hill for TURKISH LIGHT POLES
    • At each light complete a T.Getup, but once the KB is overhead, mosey/walk to the next light to complete the TG going to the ground, and then start the next TG with other hand to get the KB back overhead, to then carry agin overhead to next light, etc
    • Down to bottom of Love Hill, freak out the skid-steer driver, and back up to the top

    COP #2: 

    • Pull off Love Hill onto a lovely patch of ice and plank it up in line for THE FROZEN TUNNEL OF LOVE. Last PAX belly slides with his KB to the front to plank. 
    • x2 Rounds completed

    COP #3:

    • Mosey around to mid-way slope of Mt Chaplain for the PAX to penguin slide down the slope. (while most KB’s survived the journey, Snip’s Trans-KB shattered the plastic handle after a beautiful launch over pavement. Good thing LWoods came prepared with a 2nd KB)
    • PAX were then directed to use their KB’s to ICE-CLIMB MT CHAPLAIN – slam the KB ahead of you through the ice to create a purchase for hand/foot, and ascend the sheer ice face to the top. Phew! 
    • Lawnmower Pulls for the SIX

    COP #4:

    • Mosey BTTTaco for a few rounds of PASS THE KB
    • Standing, Side lift to Overhead press, then pass, x10 IC then repeato other direction 
    • Seated, Side lift to WWII Press, then pass, x10 IC then repeato other direction 
    • Plank, Pull Through pass, x10 IC then repeato other direction

    GRAND FINALE:

    • Using KB as ice-breaker and anchor, PAX ascended topmost knoll of Mt Chaplain, which is quite steep and required great intestinal fortitude to achieve the summit, which all PAX (eventually) did!
    • KB and Belly slide to bottom. FUN!

    BTTF for COT:

    • Counterama # 6
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer
    • Amaaaazing Snuff Coffee!!!! 

    NMS:  Is it possible to get a great workout while keeping everyone safe on lethal ice AND have a ton of fun doing new stuff?!? YES. This was another one for the all-time favorite F3 memory bank. And if you haven’t started your week with the image seared into your mind of a starkly nude Snuff, hard and white as African ivory, timing his perfect-form pullups for his M to walk in on him… well you just ain’t livin! The NOS sauce is getting good, REALLY good. Keep posting gents. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • Weekly Forge Coffee + QSource
    • 2/7 Frozen Triangle
    • 3/7 NOS OTB RUCK 
    • Monthly: Breaking Bread, Bridge
    • SEPT 26 GROW RUCK!

  • Frozen Parfait

    YHC had to crowbar his iced car door open, feeling a little overdressed for a balmy 28 degrees. Snow was crunchy on the outside, and on the inside.

    3 reckless souls braved the roads (NTB on foot with his ruck) to ring some bells at Huguenot High.

    The parking lot was ice but the PAX was sure-footed and nimble.

    Warmarama. Mosey to the overhang for a nice dry spot for some WW2 bells, step up bells, chainsaw pulls and a bunch of other stuff.

    Mosey to the lower lot for a triple check. Squats, skull crushers and timer ran the lot while hearing the cracks of ice underfoot.

    Icebreaker all the way up Mt Chaplain.

    Kettlebell games with a shotput throw, swing toss, and discus throw. YHC lost each round but no one was injured so we all won.

    Snow burpees to finish it off.

    COT and coffee.