COP SSH Arm Circles Helicopters 12 Days after Christmas 12 rounds. First round do all, eliminating one exercise each round 12 Kettlebell Dirty Dogs11 Overhead Presses10 Tricep Extensions9 2 Hand Swings8 Clean and Press7 Goblet Squats6 Lawn Mowers5 Boat canoes4 Merkin Rows3 Sit-up Presses2 One Arm Snatches1 Kettle Burpee One lap with various caries and 2 minutes of Boat/Canoes to finish out the time Announcements Last day to order shirts is tonight at 12 https://f3.mudgear.com/products/f3-rva-shirt-pre-order Numberama Namearama Opus took us out NMS Just getting an early start on next year’s holiday season. Last week’s workout was fun, so we got…
Browsing: #KettleBells
A fab five with four kettlebells and one rucksack set forth on another 5am edition of the gloom at River and Ridge. With YHC on the mend from the week long plague, and a full dose of cabin fever, it was time to get out of the house. Near perfect temps for the Early Bird Special …. can’t get much better than that. COP Mosey to the Westham Parkway Wedge. SSHs, Imperial Walkers, DQs, Merkins, LBCs The Thang Mosey back to the parking lot, grab your kettlebell and/or rucksack. Exercise 1 – 4 Corners 2 roundsAround the world on the…
Three strong men showed up for another off the books kettle bell workout at Midlo Middle on a Monday morning. Still being an unofficial AO, YHC coordinated and took the Q. Not having any terribly original ideas, YHC just looked at the most recent Circus Maximus BB and shamelessly copied the workout with some alterations. Here’s how it went down: Farmer’s carry to the front NW corner of the school. COP: SSHs (to get things moving)JazzerciseCherry PickersHelicopters The Thang: A Beast with Bells Using the front of the school (~100 yards), and stopping at 3 spots down and back for…
Two posted for an off the books KB beatdown at SOT and this is what happened COP party of two DQ’s, Helicopters, Cherry Pickers, SSH’s, Jazzersizes and a couple other things Mosey to the doors starting with 1 Merkin at door number 1 Merkins / WWII (with KB) every other door. If I did my math right it was 289 Merkins and 272 WWII (with the KB) Mosey back to flag with KB overhead Numbers / Names YHC took us out NMS: Ouchhhhhhh!!!