Tag: #KettleBells

  • Teamwork

    Quiet morning at Circus Maximus.  Lighthouse saved YHC from going solo.  Knowing crowds would be light, a mindless workout was planned.  Here is how it went down:

    • Slaughter starter – 10 burpees
    • Mosey to the practice fields, stopping 2x to do 20 lawnmower pulls
    • Cumulative beast
      • 180 high pulls
      • 144 halos
      • 108 sit ‘n presses
      • 72 2x KB hammers
      • 36 swings
    • Mosey back to the parking lot, stopping 2x to do 20 lawnmower pulls
    • COT

    Quick recovery to White Deer on his leg injuries.  Solid work by Lighthouse.  He did a great job of putting up with YHC being ½ awake for this workout. 

    Everybody stay healthy.  God is good all of the time!

    Attila

  • 10×50

    One tractor company and one stock brokerage firm showed up for the Early Bird this morning a did a little kettlebell work. Here is what happened:

    COP in grassy triangle:

    We had a hard time trying to form a circle and then tried a triangle but that didn’t work either. So we just faced each other and did:

    Helicopters x 15

    DQ’s x 10

    Russian Soldiers x 15

    LBC’s x 20

    Scorpion Kicks x 15

    Tempo Merkins x 10

    SSH’s x 20

    Mosey back to the parking lot and grab KB’s for:

    10×50’s

    50 x Lawn Mower Pulls

    run a lap around parking lot

    50 x Swings

    lap

    50 x Halos

    lap

    50 x Chest Pulls

    lap

    50 x Sit and Press

    lap

    50 x Tricep press

    lap

    50 x 2-ct American Hammers

    lap

    50 x Squats

    lap

    50 x Bear Crawl paces while dragging KB

    Another 50 x Bear Crawl paces BTTF while dragging KB

    10 Burpees OYO

    Arm Circles to kill off the last 20 seconds!

    Numberama, Namearama and YHC took us out!

    NMS:

    Great job this morning EFH! Way to work and way to bring the 35 pounder so we could switch up. Found out that it does get light out at the Early Bird, at least for one Wednesday. Have a great day!

    Kubota

  • Diarrhea is Hereditary

    7 warriors including one visitor showed up this morning to throw some iron around. This is how it went down.

    • COP
      • SSH x 20
      • Don Quixotes x 10
      • Helicopters x 10
      • Russian Soldiers x 10
      • Arm circles (10 small + 5 big)
      • Copperhead squats x 10
    • Round 1 – 4 corners superset, 8 reps each exercise
      • 1st corner – KB swing with a dive bomber ‘merkin
      • 2nd corner – Halos with goblet squats
      • 3rd corner – Lawnmowers with clean and press
      • 4th corner – Demon crushers with WWII sit-up press
    • Round 2 – same exercises , 16 reps each
    • Round 3 – same exercises, 24 reps each
    • Round 4 – same exercises, 16 reps each (only enough time for 2 corners)
    • Just enough time for 1 minute of boat canoes
    • Numberama, namerama, Emoji took us out
    • Notes:
      • F3 is good for not only getting a great workout but also learning interesting facts.
      • Fact 1 – Diarrhea is hereditary, per Mudface
      • Fact 2 – Emoji knows one of the Wegmans
      • Fact 3 – There’s a Hooters style chain of restaurants in Florida called Mugs N Jugs
      • Fact 4 – Mudface had some questionable career choices in his younger days (something to do with dollar bills and thongs)
      • Great work gentlemen. Thank you all for letting me lead.

  • Super 5am KettleBells

    Super 5am KettleBells

    Three Amigos made their way into the early morning gloom for a full KB workout. Here is what went down:

    Mosey with KB’s to the large church parking lot, stopping on the way to complete a burpee at each speed bump.

    Quick COP:

    DQ’s x 10

    Helicopters x 15

    Station up at welcome center for:

    SUPER 21’s

    21 x American Hammers w/KB’s, High Pulls, Halos, then Lunge Walk for 25 yards.

    20x, LW, 19x, LW, 18x, LW, 17x, LW 16x, Run parking lot to loosen up arms

    15x ,LW, 14x, LW, 13x, LW, 12x, LW, 11x, Run Parking lot

    10x, LW, 9x, LW,8x, LW, 7x, LW, 6x, Run Parking lot

    5x, LW, 4x, LW, 3x, LW, 2x, LW, 1x, LW

    Farmer’s carry with KB back to the VSF stopping for speed bump Burpees along the way.

    Numberama, Namearama and Offshore took us out!

    NMS:

    This is a re-do of a Q YHC did at Circus Maximuns about a year ago. Last time, we started at 1 and worked our way up to 21, but we did not finish because of time. This time, YHC shortened up the COP and we started at 21 and worked our way down. We finished on time. Great job, EF Hutton and Offshore! Enjoyed the early morning with you.

    Have a great day!

    Kubota

  • Red Carpet Treatment at MANNDate

    9 of DaVille’s finest Rolled out the red carpet treatment for this Near West Ender’s venture north of the Wall. YHC rolled into an empty school yard only to find a steady stream of Hanover’s lifeblood streaming in just before the starting bell. Corned Beef was the lucky timekeeper for YHC’s shot at MANNDate. 530? let’s boogie.

    COP – Mosey around the loop and rock the bells around the world. Circle up.
    SSHs, DQs, Imperial Walkers, Helicopters and Arm Circles.

    The Thang

    Exercise I – 4 Corners

    25 KB Swings, 25 Handrelease Merkins, 26 One Arm KB snatches, 25 KB LBCs, around the world or overhead carry between stations. 2 rounds

    Exercise II – Triple Check

    Pace car Moseys the car pool loop, KB Man Makers (KB Swing+ Burpee) and figure 8s.

    Exercise III – farmers carry to the Bus lot. Overhead KB lunges to various street lights. Switch arms at the street light. Audible to an over head carry back to the Flag

    2 minutes of Mary

    Numberama, Namerama, YHC took us out.

    Please keep Wild Thing and his family in your prayers as well as the Boggus Family. Please help those lean into the understanding.

    Pleasure To lead this morning, Gents. Appreciate the hospitality. SYITG.

  • The Loyal Few

    Sound familiar, cold morning and loyal KB warriors unite.  The Q had 2 workouts ready.  Johnsonville informed YHC that he still needed to remain calf cautious, so the PAX went with straight ground and pound.  Here is how it went down:

    • COP
    • 30 SSH
    • 15 IW
    • 15 DQ
    • 15 helicopters
    • 20 HRM
    • 40 2x LBC
    • 10 2x Suzanne Somers, each leg
    • 20 APD
    • AMRAP challenge – rotation of 5 exercises over a 30-35 second period, with reduced rest after each rotation; rests start at 20 seconds and move down to 15, 10 and 5 seconds
      • Weighted squats
      • High pulls
      • Curls
      • Halos
      • KB swings
    • AMRAP challenge/version 2 – rotation of 4 exercises over a 30-35 second period, with reduced rest after each rotation, rests of 15, 10 and 5 seconds this time around
      • Skull crushers
      • Sit ‘n presses
      • KB American hammers
      • Overhead pulls
    • AMRAP challenge/version 3 – rotation of right and left-armed lawnmower pulls over a 30-35 second period, with reduced rest after each rotation, rests of 10 and 5 seconds this time around
    • COT with YHC taking us out

    Thankful for a loyal PAX on a really cold morning.  PAX was ready for warmer surroundings when done.  Safe work travels to White Deer.  See you at either Gridiron or Circus next week.

    God is good all of the time!

    Attila

  • Haynes and a Sharpie

    COP

    SSH

    Arm Circles

    Helicopters

    12 Days after Christmas

    12 rounds. First round do all, eliminating one exercise each round

    • 12 Kettlebell Dirty Dogs
    • 11 Overhead Presses
    • 10 Tricep Extensions
    • 9 2 Hand Swings
    • 8 Clean and Press
    • 7 Goblet Squats
    • 6 Lawn Mowers
    • 5 Boat canoes
    • 4 Merkin Rows
    • 3 Sit-up Presses
    • 2 One Arm Snatches
    • 1 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 to try it again.

    While D’Ville is the only region that can count correctly, we can always rely on Emoji to make things interesting in the COP. Mumblechatter was low this morning, but we did get around to talking about old school sports tryouts, thus the title of the Back Blast

    Strong work was put in by all and it was an honor to lead

  • That sounded moist.

    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 rounds
    • Around the world on the straight-a-ways and curves
    • 1st corner Hand Release Merkins (20)
    • 2nd Corner Goblet Squats (20)
    • 3rd Corner KB Swings (20)
    • 4th Corner LBCs with KB (20)

    algore for the six.

    Exercise 2 – Quad/Quint Triple Check

    Divide and conquer among 5 PAX members

    • Pace Car: Run the Parking Lot Loop
    • Kettlebell Swings
    • Kettlebell Snatches

    Plankarama for the six.

    Exercise 3 – Ladders

    • Round 1 – Merkin Ladder -> 1 Merkin at First Parking Space….. 10 Merkins at 10th Parking Space, lunge back.
    • Round Two – Figure 8s ladder -> 1…… 10, mosey to the flag

    Flutterkicks, LBCs and Merkins for Mary.

    Numberama, Namerama, YHC took us out.

    • Merk-A-Rama at the Forge and The Anvil tomorrow morning. Tassles and chest palpitations up for grabs.
    • TYA Turkey Day Special at Mary…. 6am
    • Watch/join TYA run for 24 hours the day after (Thanksgiving). See the pre-blast.

    Strong mumble chatter both vocal and gastrointestinal this morning. Enjoyed incorporating elements of this beatdown normally reserved for Circus Maximus, MANNdate and Mondays at Midlo Middle. The Tuckahoe EarlyBird Special momentum remains strong as PAX members continue to relish in the “gained 30-45 minutes” each Wednesday.

    Enjoyed it fellas! SYITG. -Wojo

  • Kettle Beast

    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)
    • Jazzercise
    • Cherry Pickers
    • Helicopters

    The Thang: A Beast with Bells

    Using the front of the school (~100 yards), and stopping at 3 spots down and back for exercises. 6 of each exercise at each of the 6 spots (at the “25”,”50″,and “75”, and the “75”, “50”, and “25”), with the exercises adding up cumulatively with each round. Alternate around the worlds and lunges in between each spot (YHC audibled to only around the worlds after realizing that lunges were going to be too slow and painful, especially with all the goblet squats each round)

    Round 1: Goblet Squats
    Round 2: Goblet Squats, Halos
    Round 3: Goblet Squats, Halos, Lawnmower Pulls

    Pause the Beast to run a lap around the school Indigenous People run style, and a pretty fast pace!

    Round 4: Goblet Squats, Halos, Lawnmower Pulls, High Pulls

    We ran out of time for 6 full rounds with the cumulative exercises taking more time, but thankfully, had a few minutes to do a bit of Mary.

    Mary:

    • Boat/Canoe – several rounds at the Q’s call
    • Weighted American Hammers (IC x10)

    Farmer’s carry back to the flag

    COT:

    Numberama, Namearama

    Announcerama – Please keep YHC’s niece in your prayers as she’s struggling with depression.

    NMS:

    Thanks for showing up for another KB beat down. KB might stand for Killer Beast this morning! It was tough!

    Trying to get out of the parking lot was an adventure, as what seemed like half of the middle school student body and their parents were trying to squeeze into the parking lot.

    Per Rosie’s suggestion at No Toll, YHC plans to invite Johnsonville and White Deer to join us next week, as this might be a more convenient KB option for them to partake of.

    SYITG!

  • So many doors and so many Merkins

    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!!!