Tag: #KettleBells

  • Only 17 PAX?

    Fireman Ed arrived to the Circus and only saw about 10 PAX and was wondering if there was a boycott going on. More PAX arrived, a couple late including Fudd (no surprise there) leading to a lowish count of 17. We mosey past the coffee station for COP causing some confusion to our late arrivals.

    COP: DQs, helicopters, merkins, MCs, LBCs. White Deer sounded his back horn and said let’s go.

    Rifle carries while moseying to the front of the school. Take a break now lunges. Then halos right and halos left.

    Four corners: 10 burpees (I had this idea that we should do burpees with a press. A Pax asked how do you do that? I said “hmm I don’t know. so let’s do plain burpees”. 20 sit and press, 30 bench press, 40 2 count flutters with coupon. Mosey to curb.

    Triple check with run around parking lot, tricep pull downs and curls (for the cougars). Mosey to pump road side.

    Elevens with 2 count lawnmowers and swings. With no cardio in between, the reps started to pile up. Mosey to bus loop.

    3 sets of calf raises. 20, 25 and 30. Mosey to home base.

    Finished with ab exercises and stretching and the prayer led by Attila.

    This Saturday, the great Bootleg is leading the caravan/workout for the Bridge. He is having folks meet at Mary Mumford around 5:45. Reach out to him if you are interested in joining him and his group. Well worth it! Prayers for Fudd’s sister, Fudd’s uncle, Handshake’s niece, those who are looking for work and suffering from health issues. I had a good lab report on Tuesday; hopefully I will be done with treatment by mid-December. Thanks for letting me lead!

    Fireman Ed

  • Enter Sandman

    4 men posted on a cool morning to get their kb beat down in.

    Mosey around parking lot then some COP.

    Tabatha workout – 20 seconds on, 10 seconds off, 6 sets per exercise. Exercises rotated between upper, lower and core body.

    Numbers, names, Surf n Turf took us out.

  • Apparently the Internet is a Liar

    8 of SOJs finest came out with a kettlebell in hand ready for a smoke show. According to the internet, 3 moves will give you a full body work out. YHC decided to put this to a test.

    Quick mosey around the parking lot to get the blood warmed up. Back for some DMH, cherry pickers, Don Quixote, helicopters, arm circles, walk out merkins.

    Truth or Lie? Today was a four corner lady of the night test. Our 3 moves, at each corner, 10 burpees, 20 goblet squats, 30 KB swings. The PAX was able to make 11 out of the 14 corners until time was called. Totaling 110 burpees, 220 goblet squats, 330 KB swings.

    The surveyed PAX determined that the internet was a liar. Biceps were not flexed. But Q was happy due to the belly aching mumblechatter and apparently needs to be iced. Time to look at the Q sheet.

    Numbers, names, PR, COT

    Always a pleasure and honor to lead you gents!

  • We Care a Lot

    We Care a Lot

    Another Heavy Metal Kettle in the books with a record 20 attendees. This annual rock festival keeps getting bigger! Here is this year’s setlist and exercises:

    Shake Me: Cinderella. Warmups of something like IW, USoldiers, Copperhead Squats & Arm Circles. Also did some floor stuff.

    We Care a Lot: Faith No More. Side Straddle Hops and a burpee every time they say the song title: 21 total burpees

    Cherry Pie: Warrant. Curls during Chorus, Swings during the verse–“Swingin’ in the livin’ room, swingin’ in the kitchen, most folks don’t cause they’re too busy bitchin’”

    Smokin’ in the Boys Room: Motley Crue. On our six to do skull crushers during verses and smokers (anchored on your bell) during the verse.

    Seventeen: Winger. Sets of 17 overhead presses and 17 lawnmowers

    18 and Life: everyone but Joey Chesnutt and Mariner has to go to jail after singing Seventeen. On our backs to do sets of 18 presses and 18 hammers (2 count)

    Here I Go Again/Is this Love: Whitesnake. Triple check with the timer doing rifle carry to the curb and back and the other two in front of a car doing dolly’s and rosalitas holding the bell. No one got on a car hood but everyone looked sexy.

    Balls to the Wall: Accept. High Pulls and Balls to the Wall (toe taps).

    Foolin’: Def Leppard. Some Mary of LBCs, WW2, Heals to Heaven, Freddie Mercuries in cadence (onta gleeben glouten)

    Nothin’ But a Good Time: Poison. Attila complained about no Poison so I went to this classic and we did ten burpees to finish. Burpees are always a good time.

    Had 18 with wigs-on to start (2 wigs short of the 20 attendees), some got tired of hair in their mouth and face during the workout but most fought through it. Mr. Rogers and EF Hutton brought their own wigs and we had a handful of concert t-shirts (Black Sabbath, Slayer, Motley Crue, Rush, Whitesnake) which was a nice touch.

    Prayers for Pinto’s marriage and safety for their trip to Italy, Blue Moon’s trip to Germany and Pigskins return trip from Egypt. The Bridge coming 10/25 and 11/15. See Slack for details.

    Rock on everybody!

  • Yukon has one big ball!

    The YHC rolled in as the wind howled like a full-blown hurricane! Hopped out of the car to catch up with Commando, and what do I spot? The Silver Bullet blazing in! A sight we haven’t seen in a minute! Here’s how it all went down…

    11s with kettlebells

    • Pull through merkins
    • Squats
    • Transportation is around the worlds

    Line up on the line call out an exercise and rep! Once done run 200 yards rinse and repeat. We did this for close to 30 minutes and did every kettlebell exercise that I can think of.

    Numbers, Names and Prayer Request for speedy recovery for our buddy Broadway! Yukon took us out.

    Beaver’s busy with the newborn, Yukon Cornelius is staying active helping the church with media and Trail Life for his boys and Commando’s secretly honing those pickleball skills. Meanwhile YHC is just trying to keep up with the kiddos and all their sports

    Life is good be grateful!!

  • Myst

    8 HIMs came out to a moist morning workout only to met by a panhandler seeking an extra kettlebell to do the workout. According to the black cat who crossed our path, here’s what went down…

    Mosey to the baseball field and back.

    Thing #1 EMOM
    5 exercises, 1 minute each. Rinse & Repeat 4 times
    10 Goblet Squat / 20 KB Swings / 8 Lunge Press / 10 Squat Curls / 10 Diamond pushups

    Note: 10 second > 3 Second countdowns are confusing…

    Thing #2 CIRCUIT
    4 Pullovers / 6 Halos / 8 SA KB Swings / 10 ALT Cleans

    Note: 20 counts are confusing…

    Thing #3 Ring O’ Fire
    Went around the horn twice

    Theme for today was quality reps over max reps, built in some rest in between sets so we could kill it when we picked up the bell. Good work everyone!

    Announcements
    11/23 SOJ Chili Cook Off @3-6pm at Alamo Clubhouse
    12/6 Father Daughter Dance @ WEAG
    12/15 Rudy’s Holiday Hustle light run through RounTrey
    12/19 TENTATIVE date for SOJ X-Golf evening – details to come

  • Don’t wet the bed

    4 men posted today for a kb complex workout.

    COP – various warmups

    KB Complex – combo exercises targeting multiple muscle groups

    Complex 1 – lawn mower to snatch, one person jumping rope as timer. Rotate, rinse and repeat for 2 rounds.

    Complex 2 -thrusters, jump rope as timer

    Complex 3 – demon crushers to WW2s w/ press, 20 reps then mosey around parking lot, rinse and repeat for 2 more rounds.

    Some GRAMS to close out

    Numbers, names, Corned Beef took us out.

  • 1730; the no-fly zone

    Funny mumble-chatter, a good burn, good company; that’s what the Old Hundred is all about!

    Jazzercize, helicopters, dead man hang, cherry pickers, copperhead squats, merkins, wife stretches, Roscoe’s mom, v-ups

    There and back:

    Farmer’s carry KB to each corner of the parking lot. 

    Corner #1: 10 swings

    Corner #2: 20 single leg deadlifts (10/leg) 

    Corner #3: 30 thrusters

    Corner #4: 40 APDs

    Run it all back, corners 3, 2, and 1. 

    Next round:

    Corner #1: 20 Romanian deadlifts

    Corner #2: 40 overhead presses

    Corner #3: 60 shrugs

    Corner #4: 80 calf raises

    And run it all back again, corners 3, 2, and 1.

    Next:

    16 merkin pull throughs, 20 upright rows, 20 lying skull crushers, biceps 21s (repeat 2x)

    30 around the worlds (15 clockwise, 15 counterclockwise) 

    Run across the parking lot and back to the flag to run out the clock. Time called. 

    Names. Numbers. Announcements (check slack). 

    YHC took us out. 

    Weather turning, herd thinning. Come on out fellas, bulk season is upon us. KB workouts allow for more than usual mumble-chatter/fellowship. Bootcamps, rucks, KB workouts, all burn calories, variation helps to prevent overtraining and monotony. 

    Until next time, thank you for letting me lead you fine gentlemen!

  • Muzzling the Mumble-Chatter

    Tight circles had to be eliminated with a PAX of 23 at Circus Maximus.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • HRM
      • LBC
      • APD
    • AMRAP challenge – 5 exercises in 30 second increments, with 20 second of rest in 1st round, then reduced to 15, 10 and 5 in subsequent rounds
      • High pulls
      • Tricep press
      • Squats
      • Curls
      • KB swings
    • Run the bus loop
    • AMRAP challenge – Part Deux
      • Sit ‘n press
      • Overhead pulls
      • Skull crushers
      • Presses
      • Hammers
    • COT with YHC taking us out

    Great work from the PAX today.  This workout is a challenge with the sheer number in the PAX and the unrelenting mumble-chatter at commencement.  It does not help that the late arriving Fudd almost parked his big @$$ SUV in the middle of our circle to avoid having to walk to us.  However, as the workout gets into the reps and reduced rest, mumble-chatter begins to cease.  T-claps to Joey Chestnut and Mariner…no school yet up early to embrace the gloom.  Offshore and YHC are raising a pair of weak fart sackers.  They also did not shart their shorts.  Somebody check on Handshake.

    Several announcements.  Tables at the Suicide Awareness Walk and TLL this weekend.  They are building a handicap ramp for Friends of Barnabas on Saturday.  Sign up for the Bridge.  More details in Slack.

    Prayers up for the many of our friends in the PAX that are impacted by cancer and for those searching for jobs.

    God is good all of the time!

    Attila

  • EMOM

    Good turnout on a nice Wednesday morning for some kb action.

    Mosey around parking lot then some COP

    EMOM – every minute on the minute

    The Q calls out the exercise and reps, the PAX does it every minute on the minute. Exercises rotated between upper, lower and core exercises. Rinse and repeat until time.

    Yard sale led us on some boat canoes, some GRAMS to close out.

    Numbers, names, Corned Beef took us out. Great mumble chatter as usual.