Tag: #KettleBells

Today marks the day that the Bill of Rights was introduced to congress by James Madison in 1789. Short COP and we are off!

6 Burpees

8 Merkins

17 Jump Squats

89 LBCs

The Bill of Rights: with 1 minute mosey between each Amendment

• 1. Congress shall make no law respecting an establishment of religion, or prohibiting the free exercise thereof; or abridging the freedom of speech, or of the press; or the right of the people peaceably to assemble, and to petition the Government for a redress of grievances.
• -•20 American Hammers with a coupon IN CADENCE

• 2. A well regulated Militia, being necessary to the security of a free State, the right of the people to keep and bear Arms, shall not be infringed.
• -•Bear crawling 11s with 2 count Lawn Mower Pulls and 2 count pistol squats

• 3. No Soldier shall, in time of peace be quartered in any house, without the consent of the Owner, nor in time of war, but in a manner to be prescribed by law.
• -•20 2 count Russian Soldiers OYO

• 4. The right of the people to be secure in their persons, houses, papers, and effects, against unreasonable searches and seizures, shall not be violated, and no Warrants shall issue, but upon probable cause, supported by Oath or affirmation, and particularly describing the place to be searched, and the persons or things to be seized.
• -•20 Pass through merkins (pass coupon back and forth between each Merkin)

• 5. No person shall be held to answer for a capital, or otherwise infamous crime, unless on a presentment or indictment of a Grand Jury, except in cases arising in the land or naval forces, or in the Militia, when in actual service in time of War or public danger; nor shall any person be subject for the same offence to be twice put in jeopardy of life or limb; nor shall be compelled in any criminal case to be a witness against himself, nor be deprived of life, liberty, or property, without due process of law; nor shall private property be taken for public use, without just compensation.
• -•Outlaw (Spell O with both feet, 10 to the right, 10 to the left)

• 6. In all criminal prosecutions, the accused shall enjoy the right to a speedy and public trial, by an impartial jury of the State and district wherein the crime shall have been committed, which district shall have been previously ascertained by law, and to be informed of the nature and cause of the accusation; to be confronted with the witnesses against him; to have compulsory process for obtaining witnesses in his favor, and to have the Assistance of Counsel for his defence.
• -•Run 30 sec out with the coupon, 10 burpees, run back to start

• 7. In Suits at common law, where the value in controversy shall exceed twenty dollars, the right of trial by jury shall be preserved, and no fact tried by a jury, shall be otherwise re-examined in any Court of the United States, than according to the rules of the common law.
• -20 American Swingers •20 Hello Dollies

• 8. Excessive bail shall not be required, nor excessive fines imposed, nor cruel and unusual punishments inflicted.
• -10 pretzel twists each leg

• 9. The enumeration in the Constitution, of certain rights, shall not be construed to deny or disparage others retained by the people.
• -3 sets of: 9 WW2s with coupon •9 Goblet squats

• 10. The powers not delegated to the United States by the Constitution, nor prohibited by it to the States, are reserved to the States respectively, or to the people.
• -20 Carolina Dry Docks
• -20 Alabama Prom Dates

Numberama Nameorama, bit of 2nd F catching up on our plans for the future. YHC forgot to take us out! So shall do so here: Dear lord thank you for the many blessings you give us daily. Please help us to be lights to the world every day.

NMS:

It has been an honor to lead on Mondays in the virtual gloom. Today marks the end of TRON in the virtual realm. If there is intrest we will have a kettle bell AO in SOJ on Mondays in person.

Time to go back to the way back machine to see what happened on Monday, in the virtual gloom! The EB Games was fresh out of neon everything so YHC settled on a 90s soundtrack to play during the beat down instead. Enjoyed the humor of listening to Bonnie Tyler, Sir-Mix-a-Lot etc. during the 530am gloom!

COP

• SSH
• Russian Soldiers
• Cherry Pickers
• Hello Dollies

THANG #1 (The Michael Jordan)

This was the Wilt Chamberlain, adjusted for the 90s, so we did reps based off of the most points His Airness ever scored in a game:

• 69 LBCs (followed by 1 minute mosey)
• 69 Squats (mosey)
• 69 Flutter Kicks (each leg) (mosey)
• 69 Lunges (34.5 per leg) (mosey

THANG #2 (Tabata Coupons For The Movies)

1 minute on, 20 second rest of the following:

• The Lion King
• “It’s a man baby!” (Manmaker Merkins)
• John Cusak squats (think Say Anything)
• “We’re not worthy!”
• (Detroit Bad Boy) Pistons

Rinse and repeat all 5

THANG #3 (11s)

• 10 Burpees
• Da Bears crawl 10 paces
• 1 Air (Jordan) Donkey Kick
• Crawl bear back

Numberama, Nameorama, Announcements, YHC took us out

NMS

First time doing a “theme” Q in the virtual gloom. Went well, excited to bring this one to the in person gloom soon. At some point YHC audibled the burpees to merkins which may have only made it worse!

Two PAX, one 2.0, and one 4 legged PAX met in the zoom gloom. According to the confused neighbors this is how it went down:

COP

SSH, Don Quixote, Cherry Pickers, Imperial Walkers, LBCs, Hello Dollies, Rosalitas

Thang

Several one minute moseys, some two minute moseys, tabata with coupons, 10 20 10 with boxcutters, LBCs, boxcutters.

Numberama, Nameorama, Announce-o-rama:

• VR Dawg: Wednesdays at 530 am
• Hump Day Happy Hour: Wednesdays at 6pm
• 3rd F AO Biweekly starting Tuesday May 26th
• TRON: Coupon suggested workout: Mondays at 530am
• All on the Zoom: (Meeting ID: 822 7005 7337, pm, for the password or check Slack)

3 two legged PAX and 1 four legged PAX met in the zoom gloom for a beat down.

YHC failed to get this backblast done in a timely manner so it is a bit fuzzy. Here are the most prevailing details:

COP was held with varying excercises

Thang 1

10 minutes of:

• 10 merkins
• 20 shoulder taps
• 30 peter parkers
• 40 sqauts

mosey

Thang 2

Tabata with varying exercises for 1 min each then 20 sec rest. One of them was the lawnmower. Which we tried to start for a full minute with each arm, two times. A pesky lawnmower indeed.

Nameorama, Numberama, Annouce-o-rama:

• VR Dawg: Wednesdays at 530 am
• Hump Day Happy Hour: Wednesdays at 6pm
• 3rd F AO Biweekly starting Tuesday May 26th
• TRON: Coupon suggested workout: Mondays at 530am
• All on the Zoom: (Meeting ID: 822 7005 7337, pm, for the password or check Slack)

Four strapping F3 athletes and a 4 legged frisbee professional showed up digitally in the gloom this morning. According to the very loud birds it went something like this:

COP

• 20 SSH
• 10 Don Quixote
• 10 Imperial Walkers
• 10 Cherry Pickers
• 10 Rosalita
• 10 Hello Dolly
• 20 Freddie Mercury

THANG #1

Set of four exercises, done as many times as possible in 10 minutes, apparantley thats about three sets of:

• 10 Merkins over the coupon (10 each arm)
• 10 Nolan Ryans (10 each arm)
• 10 Inch Worn Merkins
• 10 Chest Press

Long Mosey, one minute out, then back.

THANG #2

Tabata time, 1 minute exercise, 20 seconds rest for the following exercises:

• Pistol Squats
• Bobby Hurleys (slap the court before you take a jump shot)
• Bonnie Blairs (AKA Ball Dippers)
• American Swingers
• Appollo Onos

Rinse and repeat, then another long mosey.

Finish off with a little Mary, props to the PAX for several varying exerises called out.

Numberama, Nameorama

Announcements:

Two digital events Wednesday, VR Dawg at 5:30am, HDHH at 6pm. Zoom meeting ID is: 822-7005-7337. If you need the password just message myself or Offshore on Slack or Twitter.

YHC took us out.

NMS

Thank you to the PAX who came out today. Beautiful weather this morning for a good sweat. Helps to take one’s mind off the whole pandemic thing. Which least important of that is the absence of sports. However at this point YHC is nearly getting the shakes from lack of sports.