Tag: #KettleBells

  • Become One With The Cold

    2 Yeti’s emerged from the frigid gloom to drag some mammoth balls through the icy asphalt of Pine Fork Park. Warmarama has become a bit of a OYO stretch session with a lot of conversation, which is highly encouraged.

    1 Long CoP – Start at the first light post with an MoT to the next light with the KB. Leave the kettle bell at the light and mosey back to the previous light to do 5 reps of an exercise without the KB. Mosey back to the KB’s and perform 5 reps of and KB exercise. Continue this all of the way down the parking lot using a plethora of exercises.

    Swing by the pull up bars for a small round of pull ups and dips. 5 sets – 3 slow pull-ups and 6 bench dips.
    Make our way back with the KB’s in Bernie fashion at every other light post performing a set of exercises.

    CoT – Announcements – Frozen Triangle coming soon.
    Prayer Requests – Beavers family gets healthy, the 2.0’s have been under the weather for what seems like a week now.

    Commando took us out in prayer.

  • The Fire Within

    10 strong for some early morning kettlebell action at Huguenot High School. The PAX’s bells were huge………..and the freezing temperatures quickly elevated to a balmy 70 degrees. Here is a brief summary for your viewing pleasure.

    Kicked things off with an indigenous people warm-up run around the upper parking. Man in the back did arm circles – later switched to helicopters and Big Overhead Claps.

    Grab the kettles and run to the base of YHC’s namesake mount.
    Exercise One: On the ascent – 10 kettlebells swings, 25 kettle baby crunches at parking lot one. 20 swings, 25 kettle baby crunches on parking lot two…………30/25 and 40/25 on the next two. Turn around at the top and repeat pattern on way down. Grand total: 200 KB Swings and 200 KBC’s!

    Exercise Two: Dora with 100 Upright Rows, 200 Bench Presses, and 300 Kettle Flutter Kicks. Runner goes to the tree and back.

    A final push up Mt. Chaplain with one armed overhead carries.

    We made our way back to the flag via the Grassy Knoll, doing some around the worlds and reverse arm curls. 30 seconds of squats and time is called.

    COT and TryHard took us out.

    Final Thoughts: While an AI generated image suggested some sort of bonfire, we all know this would violate multiple City of Richmond Public School ordinances. In fact, Bobby may have even spotted the smoke. The true fire is the one that burns inside us………..that spark, if you will, that pushes us to overcome obstacles and perhaps achieve great things. Some men’s flames been have virtually extinguished.; however, all you need is an ember……….But I digress.

    SYITG!

  • We were able to feel each other’s bells

    17 PAX arrived in the windy confines of Mills Godwin HS ready to work on their physiques for pool season in just over 4 months. It was a relatively quiet and odor free crew.

    COP: DQs, 1 burpee OYO, Helicopters, 2 burpees OYO, Jazzercise – 3 burpees OYO, merkins – 4 burpees OYO, Freddies – 5 burpees OYO little bit of stretching. Head to bus loop

    Quadruple triple check with Squat Thrusters, chest press, curls for the ladies and the pacer runs to the end of bus loop does 1 burpee and then runs back. Stay in bus loop

    Death crawls for a couple hundred feet, lunge for a couple hundred feet, rifle carry and then halos each side. The halos got really tough (or my shoulders are week or both). mosey to nearby wall.

    Tried a new exercise which was wall sit, pass someone’s bell do two curls pass it to your buddy to the right. This took awhile and we were able to handle/touch everyone’s bell. Some bells were large and heavy, some not so much. You do the best you can with the bell that you have. Add in 10 donkey kicks. Go to side of school for Dora time.

    Dora: 50 burpees, 100 coupon American hammers, 150 coupon calf raises.

    Finished with a DMH for a minute.

    Bridge on 1/24 – talk to Pigskin if you are interested. If you have not been yet, please strongly consider attending. Good cause and a good time in one. Frozen triangle – 2/7 – see slack for details.

    Prayers for Fudd’s sister, Handshake’s niece, Gypsy’s father n’ law and all those who are suffering or recovering from the flu.

    Thanks for letting me lead!

    Fireman Ed

  • The Great Outdoors

    2 Mammoth Brutes emerged from the gloom for a mammoth beatdown sure to wreck the shoulder and upper body regions! Here’s how she went!

    Warmarama – do some light stretching and take a harsh combination of marches up and down the FB field.

    CoP1 – Gorilla Complex – 8 Reps/Exer – 8 Sets – switch KB’s on even sets. Run 50 yards and Bernie back between every set.

    • 2 Arm Curls
    • Squat Thrusters
    • Tricep Extension
    • Single Arm OH Press

    CoP2. – MoT I’m the 3rd to 50 yrd / perform 10 Merkin PT’s / Rifle Carry to 100 yrd line to perform 10 Merkins / Rifle Carry back to 50 yrd line to perform 10 more Merkin PT’s and finish with I’m the 3rd to 0. Swap KB’s and repeat.

    CoP Finisher – Mosey to the 50 and perform 10 Knee Ups / Mosey to the 100 perform Pain Crunchers / Mosey back to 50 for 10 Knee UPS and back to 0

    CoT – Commando took us out in prayer!

    Moleskin: don’t forget to slow down and enjoy Gods creations, the people in our lives and the outdoors is proof that there is a greater power!

  • Key West or Key Largo?

    5 HIMS started their day off right with some F3 action. Here is what went down:

    Mosey around the school and then the usual warm ups: SSH, helicopters, arm circles, Ukrainian soldiers, stretches, merkins, etc.

    4 corners (lady of the night style): Corner 1 – 10 squat thrusters, Corner 2 – 20 dead lifts, Corner 3 – 30 curls, Corner 4 – 40 American Hammers. Long stretches with alternating fireman carries, short stretches overhead press. (QIC shortened the length several times for time.)

    Then, fireman carries around the bend into some 11’s. Step ups and merkin pull throughs that were left unfinished.

    Numbers and Names.

    Announcements: Frozen Triangle. The Bridge. –> Slack

    Prayers out for Wildcat as he starts a new treatment today. Godspeed.

    First time leading The Old Hundred. I was past due. Will have more to come. I’m appreciative for F3 and always having someone to hold me accountable.

  • HIMs Who Brought Kettlebells and Questionable Judgment

    Warm-Up Shenanigans

    Either burpees are Mariner’s and Joey Chestnut’s favorite exercise, or Whitedeer chose the wrong morning to call Mariner “Sauce,” so we kicked things off with 10 burpees. Conveniently, Fudd arrived shortly thereafter to knock Whitedeer onto his whitetail.

    Warm-up continued with merkins, dead man hang, helicopters, LBCs, and a mosey around the bus loop. (This also marked the end of the early chatter, so apparently Joey and Mariner did something right.)

    The Beatdown

    Joey Chestnut led PAX on a short rifle carry to the covering at the bus loop where we broke down the man-maker:

    • Plank rows

    • Merkins

    • Squats

    • Overhead presses

    PAX started at 10 reps of each, followed by a mosey to the end of the covering and back, continuing down the ladder through 9, 8, 7, 6, 5, 4, 3, 2, and 1. (This was typed out since Attila later claimed he couldn’t perform a 10-count… maybe he can read though.)

    Following completion of the man-makers, Mariner led PAX through Four Corners x2.

    Round 1:

    Lunge walk to each corner with 10 / 15 / 20 / 25 KB high pulls at each respective corner.

    Round 2:

    Rifle carry to each corner with 10 / 15 / 20 / 25 two-count American Hammers (KB).

    Finisher

    PAX returned to the parking lot via rifle carry led by Joey Chestnut, followed by in-cadence:

    • 25 KB flutter kicks

    • 25 LBCs

    • 20 KB sumo squats

    • 9 KB swings (Attila skipped the 10-count)

    • 10 Don Quixotes

    • Ended with a dead man hang

    COT Announcements/Prayer

    • The bridge 1/24
    • Joey’s hotdogs next Tuesday 1/13 (unfortunately Joey Chestnut has school and is unable to attend)
    • The Healing Place 10k training team starts 2/7 at 7:30
    • This was Joey’s and Mariner’s second QIC and second of the week, to those who went through either of these workouts congratulations you’ve been “Marinutted”

    Prayer

    • Grateful for this group of men bettering ourselves and each other. Prayers for Mr. Rogers’ mom, Seymour’s patient, UpChuck’s friend, and anyone else in need of healing or extra strength. Encouraged PAX to take this positive energy, connection, and community beyond the AO—it could make a difference in someone’s day.

  • Red Light Therapy

    6 men posted on a pleasant morning to throw some iron around. YHC was coming in hot so Yardsale led the COP.

    11s – demon crushers + squat thrusters

    Triple check – P1 snatches, P2 flutter kicks with a pump, P3 mosey around parking lot

    4 corners – c1 20x calf raises, c2, 20x curls, c3 kb swings, c4 ww2s

    Some GRAMS to close out. Numbers, names, Opus took us out.

  • Brad Pitt’s best film?

    We had a great workout this morning, and some nice mumble chatter per usual.

    After discussing Hermey’s recent fishing excursion, and Dumar’s New Year’s Eve, the question of Brad Pitt’s best film arose. Nominees were:

    • Legends of the Fall (I think it’s not great, but was scolded by the PAX for expressing this opinion)
    • Interview with the Vampire (Dumar, he mentioned the movie at the very least)
    • A River Runs Through It (Hermey’s nomination, of course)
    • Fight Club (my pick)
    • Once Upon a Time in Hollywood

    The Ocean’s 11 movies never came up. They suck.

    Tzatziki might watch Legends of the Fall tonight. His M will likely join, I would guess.

    Now then, first we ran a lap around the school, followed by:

    SSHs, Andy Dufresne, helicopters, dead man hang, cherry pickers, copperhead squats, wife stretches, tempo merkins, Thor’s chair (a PAX favorite)

    20 swings, 20 goblet squats, 20 single leg deadlifts (10/leg), repeat 3x

    20 APDs, 65 calf raises (reps negotiated down by Matlock), 20 Romanian deadlifts, repeat 3x

    14 merkin pull throughs, 20 overhead presses, 20 upright rows, repeat 3x

    20 tea kettles (10/side), 20 curls, 20 skull crushers, only time to repeat 2x

    Names, numbers, announcements. YHC took us out.

    That’s a wrap, gentlemen. Always an honor to lead you!

  • HB 10: Be That HIM in ‘26

    🔥 WARMARAMA 

    1. Mosey – Medium lap around bus loop 
    2. SSHs
    3. Merkins 
    4. LBCs
    5. Goblet squat hold

    Mosey to MS bus loop.

    💪 Thang 1: The “Resolution” Circuit

    🔁 2 Rounds (AMRAP 8 minutes per round)

    🧱 Round 1: 

    1. 26 KB Swings (For 2026)
    2. 10 KB Squats Halos (5 each direction)
    3. 10 KB Single Arm Rows (5 per side)
    4. 10 KB Burpees
    5. 1 lap run 

    Finish with a plank while PAX answers: “What’s is one word that defines your focus this year?”

    Mosey to HS bus loop.

    🧱 Round 2: 

    1. 26 KB Deadlift High Pulls (For 2026)
    2. 10 KB Squats Halos (5 each direction)
    3. 10 KB Single Arm Rows (5 per side)
    4. 10 KB Burpees
    5. 1 lap run

    Finish with a plank while the PAX answers: “What is one habit from last year that you are leaving behind for good?”

    Mosey to top parking lot.

    💪 Thang 2: KB Suicides

    1. Place the KB at the starting line.
    2. Sprint 20 yards out and back.
    3. Do 26 KB Snatches.
    4. Sprint 40 yards out and back.
    5. …Ran out of time…

    Mosey BTTF 🇺🇸

    Finish with a plank while the PAX answers: “What’s is one way you are planning to lead better in your home or community or workplace this year?”

    🗣️ COT (Circle of Trust)

    • Name-o-Rama
    • Announcements: DTH is leading a study of the Q Source during Forge coffeerama starting Thursday. On top of coffee, there will be chairs and a space heater. My man is serious. This week, the focus will be first two sections of “Foundation” – F1 Disruption and F2 Language.

    Dealer’s Musings:

    • May our 2026 be defined not by the claims we made today, but by the discipline we show in February and March and April…
    • The Q Source is a good, fast read. I plan on rereading and participating in discussions with DTH. It will help make us more of the HIM we intend to be. 

  • Didn’t Get What You Wanted for Christmas?

    Didn’t get what you want for Christmas? Turns out “a man’s life does not consist in the abundance of his possessions” (Lk. 12:15).

    Disclaimer + Warmarama

    Fun & Games

    –After some bungled instructions from YHC, the 9-strong PAX eventually figured out a pretty good workout circuit, which included using my shiny new Christmas kettlebell, merkins, fingertip squats, WW2s, ab stuff, etc. on the blacktop.

    –Polar bears and crab-walk-sit-ups across the basketball courts.

    –Pull-ups, leg lifts, and step ups at the playground.

    COT

    –Each man turned to his workout partner, told him what his next big purchase might be, and asked whether or not his partner thought it was a good idea to buy that thing.

    Announcements

    –Oyster: Breaking bread sign up is available for January

    –Handshake: Pigskin is leading the next trip to the Bridge

    –Doozy: Frozen Triangle is coming up