Warmarama then the
THANG
DO EACH SET 3x
KB
Set1
Swing x10
Deadlift x10
Curl x20
Ww3 x10
Set2
Skull crusher x10
Goblet squat x15
Single leg deadlift x 5 each leg
Halo x10 each way
Set3
lawn mower x15 each side
overhead press x15
Alabama prom x15
American hammer x 30 single
Set4
Bench press x15
Lunges x 5 each leg
V sit x5 good ones
Merkin or dry dock pull thru x10
COT
namarama, numberama, announcements, YHC took us out
it was an honor and privilege gents
it was cold
A swarthy seven SOJ studs swung their huge bells into the frosty gloom in the following HIMtastic manner:
WARMERAMA:
THE THANG:
REVIEW TIME:
Mosey BTTF and Circle up for COT:
NMS: There may not be a more spectacular way to start a new week than swinging Huge Bells with your favorite fellas. YHC diverged from the stationary KB routine and take the Bells on a little tour down to the field. The Gremlin beast is always a crowd favorite, and the movements and reps held the PAX to a higher level of pain than usual. Today’s novel little routine was the crabscoot KB pull, which was suggested to be called Ball Bashers by L Woods after we noticed Snuff actually crab walking with his Huge Bell sitting atop of his man parts. Snuff was prompt to edit the exercise name to Bell Bashers. Either way, the PAX put in some challenging work today, and YHC already has another 1000 ways to introduce KB’s to every Forge routine from the last 6 year. Keep posting gents! Yours AYE! ~DTH
Announcements (SEE SLACK!)
3 men posted today to swing some bells on a chilly morning.
Mosey with kb to bus loop for some COP.
Pyramid workout
Stopping at each light pole the PAX would do an exercise starting at 1 rep each and increasing reps each round up to 5 and then back down to 1. The exercises were: squats, lawnmowers, WW2s, calf raises, clean and jerks, American hammers.
The went all the way up 5 reps and back down to 4 before time was up.
Numbers, names, Surf n Turf took us out.
As Q, I arrived a little early and early enough to carry the creamer and sweeteners to the famous Circus Maximus post-workout coffee spot. My hands were full, and as I stepped out of the car, I dropped my keys. No big deal, except the short noise you’d expect from dropped keys on pavement turned into a a long jingle. “That’s a not good” said Offshore and he walked past and stopped at the nearby gutter. Phone light showed it dropped to the first level and thankfully not into the water. Byproduct saw the holes on the manhole cover and after it was moved, I was able to drop into the sewer a grab my keys. A great way to start the day and a good reason to come early (for the show)!
After that nonsense, twenty two strong circled up for warmups of SSH, Ukrainian Soldiers, Hillbillies, Copperhead Squats, LBCs, APDs & American Hammers. Done with the warm-ups, we did a twenty minute EMOM (Every Minute On the Minute). Five different exercises with the bell & 4 rounds of each. Start at the top of the minute, do the # of reps announced, and take a break when done until the next minute starts, and move to the next exercise. Exercises were Swings, Goblet Squats, Squat Thrusters, Cleans (each arm), American Hammers (two count). Started with reps of 15, 15, 15, 10 (Cleans, each arm), 10 Hammers. Seemed easy the first couple of rounds. Sometimes we went down in reps except when Offshore asked for 20 squats and I ended with a minute of Hammers (about 40 two count at my pace).
20 minutes later, the heart rate was moving. And I kept it moving with a group lap where everyone realized the EMOM featured a lot of leg work.
We then finished up with a rotation of burpees (10,8,6,4,2), groans, and an exercise: helicopters, DQs, Arm Circles (front, then back), air press in between each round of burpees. Then one last lap to finish.
It is rare that my heartrate at Circus registers higher than WTH and that was the point of the EMOM and Burpees today. It was a success!
The Bridge on 11/15 (ask Hutton for more info) and a Bridge Q is needed in December.
Safety: Where is an AED at Godwin? No one knows and that’s homework for everyone. I can confirm it is not in the sewer.
Thanks for letting me lead!
Nine HIMs arrived at the Old Hundred this morning to protest my Q decisions. Purple Pain, Merlot Splasher, Virginia’s Most Handsome Man, I have many sobriquets, and today I got to add Least Favorite Q.
SSHs, helicopters, dead man hang, cherry pickers, copperhead squats, merkins, LBCs, scrunchy frogs/epileptic seizures (lol)
Dora.
Runner to the clothing donation bin across the parking lot and back again.
100 swings, 200 squats, 300 calf raises
2nd Dora.
Same running route as the first Dora.
100 single leg deadlifts, 200 APDs, 300 plank pull throughs
Biceps 30s (they’re like 21s, but with 30), 20 lying skull crushers, repeat 3x
Lawnmower pulls to runout the final 30 seconds.
Names, numbers, announcements (check slack).
YHC took us out. Prayers for our leaders, for the citizenry of the USA, for Hermey’s wife who is having surgery this Thursday.
Nancy Lopez’s words of wisdom, “When you hear the PAX grumbling, you’re doing something right.” And grumble they did, providing today’s beatdown soundtrack. It sounded like weakness, heated by the combustion of calories, leaving the body and evaporating into the fall air, leaving the PAX purified and pristine.
Great to see Merman make a triumphant return! And we were joined today by Globetrotter, a new resident of the PAX stronghold of New Market, a recent transplant from Phoenix, and he’s in the “respect” club. Welcome back, and welcome.
It is always an honor to lead you guys. Until next time!
Fresh off the derailment, YHC is working to get back on track! After a full week of eating from food trucks he definitely felt it this morning. Here’s how we kicked off the day…
Warmarama
Thang
Numbers, Names and Announcements for new AOs popping up. Still working on our new location at New Kent high school soon hopful
Great chatter as always with Commando! This guy radiates positive energy. Life’s been a little crazy the past couple of weeks trying to juggle everything, but honestly I wouldn’t have it any other way.
YHC took us!
Don’t Waste The Day!
7 studs showed up for da first eva Huge Bells KB workout to your favorite pop songs. We now have huge, moist bells tickled by the cool rain this morning.
🔥 WARMARAMA (10 min)
💪 The Thang (30 min)
🔁 3 Rounds of 3 Stations (10 min per round)
Each round has:
🧱 Round 1: Foundation
Rotate every minute. After 3 rounds, run 1 lap then 1-minute rest.
🧱 Round 2: Core & Control
Rotate every minute. After 3 rounds, run 1 lap then 1-minute rest.
🧱 Round 3: Power & Push
Rotate every minute. Only got through 2 rounds
🧘 Mary / Cool Down (5 min)
Slowsey BTTF
🗣️ COT (Circle of Trust)
Dealer’s Musings:
The rain did not stop 17 KB warriors from descending upon Circus Maximus on a Thursday morning. Here is how it went down:
Today was much like a night in White Deer’s bedroom, dry (thanks to the bus stop overhang) but not so fun. The reps added up, especially for those men with higher weights. All in all, a great chance to be together and get stronger. YHC even added in some running.
Prayers up for Kubota’s family, Chicarrone’s friend’s family, and those dealing with cancer, finding a job, and family stress.
AO to be named in Wellsley to continue soft launch tomorrow. 5:30 boot camp.
God is good all of the time!
Attila
To quote noted literary icon Snoopy: “It was a dark and stormy [morning].” But the less than ideal weather didn’t scare away 6 men from getting after a kettle bell workout at The Old Hundred.
The Workout: After a brief mosey and some warmups in the parking lot we hit the bus lot for the main event – Elevens. At the start we engaged a compound move consisting of a deadlifts, squats, and upright rows in a single motion; at the other end we performed the humble merkin. After completing the Eleven we returned to the parking lot and split our time alternating between exercises called out by the Pax and lunging between parking spaces. Safe to say, the exercises were varied and involved dumbbells. Ended with a ring of fire.
COT: Check slack for announcements regarding Chili and dancing. Prayers for Hermie’s wife and Jamaica.
This was my first time leading a kettlebell Q, and I picked it up with less than 12 hours notice. Thank you for enduring the chilly morning and my half baked workout. Its an honor to learn from you fine gentlemen everyday!
A triple B workout was in order this Saturday at DaPile so here is what went down:
YHC has some music, jump rope, bands, kettle bats (10#) and pickle ball paddles and balls…what is in store for this morning? Well we mosey to the tennic courts and Opus helped with thurning the lights on. While they were warming up here is the warm up: 10 4ct SSH, 10 DQ, 10 helicopters, 10 figure 4 Indiana leg lifts left leg, repeat with right leg, 20 LBCs and 10 American Hammers.
YHC sets up 5 stations and 1 person on each side of net with the Pickle ball paddles and ball. The pickle ball players are the timer with hitting 5 hits in a row over the net and keep going. The highest was 52 hits over the net with YHC and Mustang(almost 59). The other 5 stations were – Station 1 – Dealers choice merkins (Drydocks, Hand release, Ranger, diamond, etc.), Station 2- Dealers choice abs (flutter kicks, LBCs, Freddie Mercuries, etc…), Station 3 bands – Dealers choice arms, Station 4 Jump Rope and station 5 dealers choice Kettle Bats (squats-swings, halos, arm lifts, etc.
We rotated stations for 45 minutes then mosey back to flag for numberama, namerama.