Tag: #KettleBells

  • Southern Snowmen

    2 statesmen emerged from the gloom to a lovely 70 and sunny Mammoth beatdown! Here’s what the CAT truck witnessed:

    Warmarama – Mosey down the lot

    • SSHs IC
    • Don Quixotes IC
    • Imperial Walkers IC
    • Cherry Pickers IC
    • Helicopters OYO
    • Arm Circles OYO
    • 1 minute free stretch OYO

    CoP1 – Snowman Complex

    P1 – w/KB performs snowman complex – 5 SA Swings, 4 Cleans, 3 Snatches, 2 OH Press, 1 SA Thruster while P2 performs merkins. Rotate until both arms are worked. Begin another round of rotation, only change is P2 performs squats.

    Mosey

    CoP2 – Tabata – 4 exercises:

    • KB Swings
    • Alternating Side Squats w/KB
    • Bus Driver w/ 30 lb plate
    • Curls w/ plate

    Mosey

    CoP3 – Traveling Men!

    • Walk halfway down the lot while performing Tricep Exts
    • Perform 10 Merkins
    • walk the 2nd half of the lot performing Oh Press
    • Perform 10 Merkins
    • Around the belts halfway down the lot
    • perform 15 WWIIs
    • Rest of the lot is tricep exts.
    • perform 20 flutters IC

    Finish up with a brief round of Mary

    CoT – Commando closed us out in prayer.

    Moleskin: just a quick but heavy quote. “Show me the people you spend your time with, and I’ll show you your future.”

    SYITG

  • 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!

  • KB Curling?!?!

    11 noble warriors came in at different points over the course of the workout, just ready for a jailbreak.  Here is how it went down:

    • COP
      • SSH
      • IW
      • Ukrainian soldiers
      • Helicopters
      • Arm circles
      • DMH
      • Merkins
      • LBC
      • Penguins
    • Lucky bus loop, sort of – just using the covered and non-icy bus drop-off zone to do 15 reps of an exercise, carry your KB to the other side and add another exercise with 15 reps
      • 135 lawnmower pulls, each arm
      • 120 high pulls
      • 105 curls
      • 90 tricep presses
      • 75 squats
      • 60 sit ‘n presses
      • 45 presses
      • 30 swings
      • 15 halos
    • Mary with a set of LBCs
    • COT with YHC taking us out

    There are limited spots to workout and remain safe.  There was also talk from Whitesnake of using our KBs to have a curling competition.  KBs slide on the ice, but inconsistent at best.  It was also interesting to see the various choices of dress, both outwear and boots/shoes.  All in all, grateful to have the PAX together.  Prayers of thanksgiving for getting us there and for safety in the days to come.  Kids are not going back to school anytime soon.

    T-claps to Mr. Rogers for brewing coffee. Suck that Starbucks that does not open!

    God is good all of the time!

    Attila

  • Ice Fork Park

    2 dumb men emerged from the fart sacks to do some kettlebell curling along the ice covered landscape of Pjne Fork Park. We found the smallest of dry spots between picnics benches under the snack shack pavilion. If the group were any larger we might have to split up under each pavilion.

    The Thang!

    Warmarama –

    • Ukrainian Soldiers
    • Deadman Hang
    • Arm Circles
    • SSH’s
    • High Knees
    • Merkins

    Back to the Future

    Perform an arbitrary selection of KB exercises until 06:00 – perform all exercises in reverse order back from the beginning.

    numbers & Names

    Announcements – The Lumberyard might be taking place at Taylor Farm Park near the airport this Saturday the 31st.

    Frozen Triangle coming up on the 7th.

    Prayer Requests – Prayers for healing of Commandos friend fighting with pancreatic cancer.

    Commando closed it out in prayer.

  • Offsite Manndate

    Due to the icy conditions, the PAX decided to shift Manndate to Pearson’s Corner Elementary School. The PAX circled up in the main courtyard and the beatdown began.

    COP – usual exercises.

    EMOM – every minute on the minute. Perform various exercises and reps called out by the Q every minute on the minute.. Rinse and repeat for about 30 minutes.

    Some boat canoes and GRAMS to close out. Numbers, names, Corned Beef took us out.

  • 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.

  • Hot Potato

    Q sheet was empty, so we played Hot Potato. Tzatziki opened the beatdown, Ponch closed it strong.

    Warm-Up

    • Side Straddle Hops
    • Cherry Pickers
    • Ukrainian Soldiers
    • Copperhead Squats
    • Merkins
    • Wilson’s Wife
    • Fudd’s Wife
    • The Herm Worm

    The Thang

    3 Rounds:

    • 15 Squats
    • 15 Kettlebell Swings
    • 7 Single-Leg Deadlifts (each leg)

    Mosey

    3 Rounds:

    • 12 Merkin Pull-Throughs
    • 15 Chest Press
    • 12 American Hammers (DC)

    Ponch Takes the Q

    Farmer Carry Grinder (30 lb DBs):

    • Farmer carry to mid-lot → 15 KB Swings
    • Farmer carry to far end → 15 Skull Crushers
    • Farmer carry back to mid-lot → 15 American Hammers

    Remaining PAX completed a shared grind:

    • 1,000 SSH
    • 500 Merkins
    • 500 Squats
    • 500 American Hammers
    • 500 LBCs
    • 500 Flutter Kicks

    Announcements

    • The Bridge – Saturday
    • Frozen Triangle – February 7

  • Playground Games

    As everyone knows, I’m always one for games. So today’s beatdown leaned heavy into fun, confusion, and mumble chatter.

    We kicked things off the right way with a solid stretch, because stretching is important. Six PAX circled up for a waterfall of burpees, each man adding one at a time until we hit 100 total. There was notableresistance from the peanut gallery (👀 Upchuck), but once we found our rhythm, things moved fast. By the time we hit around 50, we were cruising and wrapped up strong at 100.

    Then it was on to the main event with a twist. I brought along two 15-lb weights (my wife’s… don’t tell her), and the rule was simple: the weights go everywhere. We alternated carries, and while I’m pretty sure not everyone touched them equally… that’s okay. That’s what the PAX is for pick up the slack when needed.

    Weights in hand, we moseyed over to Stewart Ave for one of my favorite chaos workouts:
    Run down the street, and every vehicle that passes dictates the exercise.

    I didn’t do a great job explaining—or remembering—the exercises, but it went something like this:

    • SUV → 5 Merkins
    • Pickup truck → 10 Merkins
    • Crossover → Partner up for Boo-Yah Merkins
    • Silly / odd vehicle (including a boat) → 15 Monkey Humpers

    There were a lot of crossovers, plenty of confusion, and even more complaining—but the PAX rolled with it. We ran Stewart one way, then back the other, adjusting rules on the fly as the chaos unfolded.

    From there, we headed back to the playground blacktop for a Triple Check:

    • Round 1: Weighted lunges / Flutter Kicks / WWII sit-ups
    • Round 2: Run / Flutter Kicks / WWII sit-ups
    • Round 3: Weighted lunges again / Flutter Kicks / WWII sit-ups

    While grinding through the Triple Check, we mixed in the Question of the Day—fittingly car-related: What was your first car?
    Highlights included Senior Frog’s Pontiac LeMans and Upchuck’s absolute unit of a Chevy Caprice battleship.

    We finished by heading back to the flag for a full round of Mary—mostly so Upchuck could make sure he really got his work in.

    Closed out with prayer, lifting up those less fortunate—especially with cold weather coming—and a reminder to keep them in mind. I also shared that my father was recently diagnosed with prostate cancer, and I truly appreciate the prayers and support from the PAX.

    Strong mumble chatter, strong work, and a great way to start the day. Appreciate every one of you—this is exactly what sets the tone right.

    Last announcement, pigskin is heading to the bridge this weekend and he could always use extra folks for Saturday it’s a great opportunity and a moving experience if you’ve never been.

  • Gumbo with a Coffee Chaser

    15 kettlebell and/or hammer wielding studs poured into the CM parking lot knowing they not what they were in for entirely but knowing it was a first course of Gumbo followed by a coffee chaser. YHC has been reacquainting himself with his kettlebells and the confines of the Circus, and it was great to get back on the Q sheet there. More to come this year!

    Mosey – yes move swiftly without your bell – around the bus loop and back to the parking lot for COP, starting with 8 burpees for the 8 sets of knees covered up and not abiding by the SOP protocols. Other exercises included some stretches, some typical non-KB exercises and some questionable, unnamed KB exercises (possibly made up).

    THANG:

    Carry your weight to the bus terminal cover and partner up for a Triple Check (NOTE to Ronnie – YHC noticed in COP we had a perfect 15 so we hit the Triple Check first). Runner/Timer had a choice – either wall sit holding your weight for a 60-count or walk your weight, waiter carry style, to the end of the cover and back. Other PAX did sit and press and merkins – again merkins had a choice (I’m a benevolent Q) of offset merkins or merkin pull-throughs or mix and match…just get to work!

    Lindsay’s – in Jville’s honor we did Lindsay’s. 30 goblet squats and 10 swings, then carry any way you’d like across the parking lot to the flag, and do 25-15, then 20-20, then 15-25 and then, ouch, 10-30.

    Circle up for about 7 minutes of Mary finisher with some weighted flutters, boat and canoe, american hammers and shoulder taps, among others.

    Numbers, Names, Announcements, Prayers and YHC took us out.

    Announcements:

    • The Bridge is on and Pigskin has the Q and the clown car – this Saturday. Beat the snow and ice and get all 3 F’s in one morning.
    • Frozen Triangle 2/7. Get Ready

    YHC is thankful for all the various options of AOs and groups and workouts we have to choose from. Whether we decide to show up to swing some KBs, hit SCCC for an exclusive foursome, get up extra early for some ruck miles or to stand FirstWatch, hit a run AO or whatever the h___ WTH is, or just go to the closes bootcamp – we have options and variety and always welcoming faces and men ready to get after it and motivate each other (again in different ways). It is great to be able to do this and keep things interesting and keep the relationships building. Keep up the great work men. Get to a new or different AO, or like me, return to an AO you haven’t been to in a while and take the Q. Keep pushing!

    Thanks, Offshore, for the coffee. Good stuff my friend and great 2nd F. PS – Wegmans did have chicken and milk – phew!

    No More Gumbo For You!

  • Equal Opportunity Check

    3 men posted on a cold morning to toss some iron around. YHC had some Tabatha in mind and the PAX went along.

    COP – mosey around parking lot, usual exercises.

    Tabatha – rotated between upper body, lower body and core exercises.

    Numbers, names, Boo Boo took us out.