Tag: #KettleBells

  • It’s Not The Old Ninety Nine

    6 non fart sacking beasts made their way to The Old Hundred for a proper beatdown this morning. With an assortment of kettlebells from CSAUP, the PAX quickly identified their own.
    After a longer than anticipated run, we circled up to kick things off.
    Modifiers 

    DMH, Ukrainian soldiers, Walk out merkins Flutter kicks, hello dolly, LBC to get the blood moving.
    The Thang.
    Count was a collective to 100 of the following.
    Squat thrust,Squat curls, Devil halo, Single leg dead lift, WW3, windshield wipers, Press overhead pull, Wall sit front press and over head, Bear position pull through, Rifle carry high knee.

    After that, YHC felt bad that 50% of the PAX did not get to experience the KB portion of CSAUP, sooooooooo. Spell your F3 name. See picture.

    Once complete, Plank until time.

    Numbers, names, PR, COT.

    prayers for our healing PAX and additional prayers for Handshakes family member.

  • Old Dudes talking about Barbie

    20 dudes of different age groups decided to go lift some weights on a humid day. So that is what we did.

    COP: DQs, Jazzercize, Helicopters, HRMs, wide grip merkins, plank jacks, LBCs and Phelps the arms out. Mosey to courtyard.

    Triple check with coupon crawl and mosey around courtyard bell in hand (pacer), high pulls and coupon squat. Mosey to bus loop.

    10 lawnmowers each arm, 10 swings, mosey 1/4 way around 15 lawnmowers each arm and swings then 20 lawnmowers each arm and 20 swings. Fudd complained so I stopped us there. Mosey to different part of bus loop.

    Rifle carry 3 poles forward and one back. 10 presses. Rinse and repeat until Q could not do any more pressed. Rifle carry 3 poles forward one back and then 10 calf raises. Rinse and repeat.

    Finish with multiple sets of sit and press, coupon flutter kicks, bench press and american hammers.

    No announcements but mumble chatter about barbies was occurring throughout the workout. Not that there is anything wrong with having a barbie… On a side note, when you q a workout with 20 PAX, make sure that the video is actually recording at the namerama; otherwise you are trying to piece together who was there and I may have messed something up.

    No announcements other than an epic clash of the New York Jets against the Miami Dolphins this Monday. Many tens of people will be watching. On a more serious note, pray for a Freeman grad named Nick who is going through serious headache issues and is having to take time off from college to try to figure out what is going on. Pray also for those recovering or suffering from cancer. Closed in prayer by Attila.

    Thanks for letting me lead.

    Fireman Ed

  • Jump Rope Circuit

    5 gentlemen posted this morning for a variety of iron implements.
    COP – various warmup exercises

    Circuit – setup 5 stations with the jump rope as the timer. Other stations rotated between upper body, lower body and core exercises. Rinse and repeat until time.

    Good mumble chatter. Some GRAMS to close out.

    Numbers, names, Corned Beef took us out.

  • Yoda, Gump and Weird Al in a 3 way

    21 Weird Al fans came to see Weird Snake make his second appearance and do some routines to the following comedy song setlist:

    1. Headline News (Parody of “Mmm, Mmm, Mmm, Mmm” by Crash Test Dummies”)
      • Warmups of SSH, Ukrainian Soldiers, Helicopters and APDs–APDs while listening to the John Wayne Bobbit verse.
    2. Ebay (Parody of “I Want it That Way” by the Backstreet Boys”)
      • More warmups including arm circles, merkins, and others
    3. Gump (Parody of “Lump” by President of the United States)
      • Partner up. One runs like Forest and the other does Lt Dans
    4. 3-Way (The Golden Rule) by the Lonely Island
      • Triple check: Swings, Squats and the same run
    5. Lasagna (Parody of “La Bamba”)
      • Sextuple Lasagna party check of Swings, High Pulls and a different run (2 people each)
    6. Couch Potato (Parody of “Lose Yourself” by Eminem)
      • Finished off the Lasagna party routine
    7. Eat it (Parody of “Beat it” by Michael Jackson)
      • Two rival groups split up and lunged to each other and did Jazzercise during the chorus then lunged back and repeat. Only Bedpan is ready for Solid Gold Dancer tryouts
    8. Yoda (Parody of “Lola” by the Kinks)
      • Burpees every time you hear “Yoda”.
      • Don’t remember what kettlebell exercise we did (Single Cleans?) as we did over 25 burpees during the song
    9. 33 by Wolves of Glendale-Dedicated to the Hate (30’s) group
      • Overhead presses and Curls and Halos. Inspiring lyrics such as “When Greta Thunberg was 17, She was nominated for a Nobel Peace Prize, When I was 17 I got shot in the dick playing paintball” and “My mom is ashamed of me because I just turned 33”
    10. Fat (Parody of “Bad” by Michael Jackson)
      • Triceps and Sumo Squats
    11. Pretty Fly for a Rabbi (Parody of “Pretty Fly for a White Guy” by the Offspring)
      • Some Mary of LBCs, Heals to Heaven, some stretching, Hammers with the Bell and then ended with 5 burpees

    We learned today that Lighthouse and others don’t know the John Babbitt story. Someone needs to explain it at the Anniversary convergence this Saturday at 6:30 and Dogpile. Don’t tell that story at the Father Daughters dance on 10/6 and WEAG.

    Weird Al is in concert at the new amphitheater on 9/22. Ask Offshore for the best place to see it for free. I will be out of town and used this morning to scratch that itch. Thanks for letting me lead.

  • Overhead cover needed

    3 men braved the rain and chilly day to get some kb beatdown. The PAX got under the overhead bus cover to start the workout.

    COP – various warm up exercises

    KB stations – 3 stations (upper body, lower body, core). Rinse repeat, change exercises every 3 rounds.

    Numbers, names, Surf n Turf took us out.

  • No overhead cover needed

    3 men posted on a breezy, cool morning expecting some rain so the PAX went to the bus loop to use the overhead cover. Lucky for us, the rain held out until the end.

    COP – variety of warm ups

    Triple check – P1 squats, P2 lawn mowers, P3 timer mosey to basketball hoop and back

    11s – kb swings and clean&jerks

    Some GRAMS to close out

    Numbers, names, Surf n Turf took us out

  • Hell(icopter)’s Bells

    Did you know that an Apache Helicopter’s chin mounted autocannon is slaved to the gunner’s helmet. So wherever the gunner looks, the gun points.

    The PAX came out to The Old Hundred for a beatdown and, unbeknownst to them, a lesson in helicopters. Speaking of which, did you know a helicopter can land safely even with a complete engine failure. It is called autorotation.

    After a quick mosey around the parking lot, we started with Side Straddle Hops, helicopters (of course), Dead Man Hang into cherry pickers, and then got to know a couple of wives before getting to it.

    First up was some Tabata cycles. Tabata is a 4 minute workout alternating between 20 seconds of exercise and 10 seconds of rest. And while we are learning things, did you know that the blades of a helicopter’s rotor actually change their pitch within a single rotation. This allows helicopters to maintain control in all three axes: Pitch, Roll, and Yaw. Anyway we did 4 Tabata cycles: Shoulder presses, Goblet Squats, Skull Crushers, and WW3s.

    Next we moved to the bus loop. YHC had originally planned to do this next part using the 5 corners of the building (as viewed from satellite imagery) but figured it would be too confusing for the knuckledraggers in this PAX so we used the bus loop instead. Start at one end of the bus loop, do 5 reps of an exercise, run to the other end of the bus loop with your bell, and do 5 reps of another exercise, then back and do another and so on. We did 5 exercises: burpees, piledrivers (a goblet squat, shoulderpress at the bottom of the squat, stand up, shoulderpress at the top. That is 1 rep), KB Swings, Deadlifts, Curls. We ran that one back and slow-seyed back to the parking lot.

    5 minutes remaining, Circle of fire which conveniently ended right before Warby. Announcements: Iron Pax on Thursday is a 50 minute workout so it will go from 5:30-6:20, stretch beforehand. When you arrive, grab a coupon from the trunk and head to the track. Mini CSAUP later this month, see Crabby for deets. Bring lightly used clothes for our homies in Kenya to Nancy or another one of the New Market chaps and they will dump it on his lawn for his M to clean up. COT and we are out of here. Hope everyone had fun. Oh and by the way, did you know that the tail rotor on a helicopter is there to provide counter torque to counter act the torque of the main rotor. The reason that helicopters with two main rotors (like the Chinook cargo/transport helicopter) don’t need a tail rotor is that their rotors are counter rotating (they spin in opposite directions) so they cancel out each others torque.

  • Club Circuit

    3 men posted for some circuit training this morning. YHC and Corned Beef brought our clubs for the circuit.

    Surf n Turf led the COP

    Circuit – various club rotations with some KBs and jump ropes thrown in there.

    Some boat canoes and GRAMS to close out.

    Numbers, names, Corned Beef took us out.

  • Time to get back to Work

    Some folks found it difficult to get out of the fartsack after the epic Crabby beatdown at yesterdays Convergence. For the 6 kettlebell monsters, no issue. After getting a glimpse into this weeks Iron PAX routine, YHC decided to give a slimmed down version of it to the group with a kettlebell in hand.

    Started off with a long, slow mosey around the parking lot. Once back, DMH, down into a few wife stretches, SSH, merkins, imperial walkers. Lets get it on!!!

    Round 1: 5 squat thruster, 3 point suicide run spaced out at 5 yards each.

    Round 2: 5 squat thruster, 25 KB presses, 3 point suicide run spaced out at 5 yards each.

    Round 3: 5 squat thruster, 25 KB presses, 25 single count lunges, 3 point suicide run spaced out at 5 yards each.

    Round 4: 5 squat thruster, 25 KB presses, 25 single count lunges, 50 sit-ups, 3 point suicide run spaced out at 5 yards each.

    Round 5: 5 squat thruster, 25 KB presses, 25 single count lunges, 50 sit-ups, 75 squats, 3 point suicide run spaced out at 5 yards each.

    Next was an Eye of the Storm: Within the 4 corners of the parking lot, 20 count of curls, 20 count of lunge twists, 20 count of lawn mowers, 20 count of kettlebell swings with 5 burpees in the center of the parking lot between each round. (FYI we found something Flyboy likes).

    Clock was ticking and we had time to do a 10 count Ring of Fire PAX choice abs. 2 min left, we took a walk around the parking lot to cool off.

    Numbers, names, PR, announcements.

    Always a pleasure to lead you gents.

  • Leg Day Turned Into an Arm Day

    Cookie put his name in the Q sheet, then immediately got cold feet. Crabby sniffed that out and called him out the night before. At that point, there was no turning back. So Cookie rolled in, grabbed the reins, and led the PAX straight into the fire with his cheese grater:

    • Run around the school
    • Warmups & light stretching (just enough to give false hope)
    • 4 Corners – Lady of the Night edition
      • Kettlebell Thrusters – 20 each corner (140 total)
      • Squats – 40 each corner (200 total)
      • Curls – 60 each corner (180 total)
      • Calf Raises – 100 each corner (100 total)
      • Travel: lunge to the first corner, reverse lunge back to base, and walk to the other corners (because walking normally is overrated)

    Legs and arms were smoked. Mission accomplished.

    Mumble-chatter

    • Flyboy bragging his nuts are growing (still unverified).
    • Packers winning the Super Bowl (also unverified, but good for morale).

    Reflection

    What doesn’t kill you makes you stronger… except carrying kettlebells for 40 minutes without a break. That just makes you question your life choices.

    Announcements

    • Overnight Ruck – a fun way to test the limits of blister technology.
    • Boys of Summer Finale – last chance to flex those dad bods.

    COT

    Big thanks to the HIMs who posted, lunged, and laughed their way through my self-inflicted suffering. Stronger men left the AO today. I was lucky to lead you gentlemen today!