Tag: #KettleBells

  • Plenty of Coffee for the Regulars

    The non-tour stop/tour stop at Circus Maximus.  One visitor and 13 regulars took a tour of GHS.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • HRM
      • LBC
      • Tour of Godwin, KB style – multiple stops with 5, then 10, then 15, then 20 reps of an exercise; adding/dropping a new exercise at each stop
        • 50 lawnmower pulls, each arm
        • 50 upright rows
        • 50 tricep presses
        • 50 curls
        • 50 KB FK
        • 50 sit ‘n presses
        • 50 KB presses
        • 50 overhead pulls
        • 50 squats
        • 30 weighted lunges, right leg
        • 15 weighted lunges, left leg
      • COT with YHC taking us out

    I guess the PAX was weary of a KB workout as the only visitor was the NAMTAM himself, Rosie.  I guess that is the greater PAX’s loss. Plenty of coffee for the regulars.  Plenty of time under weight for all. 

    Plenty  of activity and prayer requests.  Continue to pray for Fudd’s sister Mary, Senior Frog’s father-in-law, Fireman Ed, Roger Roger, and Charlotte (Handshake’s wife’s cousin’s daughter). 

    God is good all of the time!

    Attila

  • 2 Respects and 2 Neutrals

    YHC rolled in hot to find the rest of the PAX warming up. Started a mosey around the parking lot then some COP

    Circuits:

    YHC had brought his mace so we started a circuit with different weights and stations.
    Round 1 – deadlifts, mace squats, ww2s with pump, timer mosey around parking lot. Rotate twice.
    Round 2 – around the worlds, mace curls, good mornings, timer mosey around parking lot. Rotate twice

    11s – kb swings + tricep extensions

    Numbers, names, Yardsale took us out.

  • There’s a tribe in Mexico…..

    Did you know there is a tribe in Mexico that runs without shoes? Did you know there is a book about it? As light broke over The Old Hundred, this was the topic of conversation as 10HIMs crushed it with Kettlebells.

    Kicked things off with a long mosey around the parking lot. As we ignored the cones, not placed by YHC, the PAX carried their KBs to the other parking lot for a change of scenery.

    The Thang- 10 Min AMRAP, 8 rep sets

    Thang 1: Bent over rows, curls, squat thrusters. 1.5 min run, 1 min “rest” Al Gore

    Thang 2: On your 6!!! V ups, double count flutter kicks, double count scissor kicks. 1.5 min run, 1 min “rest” elbow plank. Within this Thang, a dentist who will remain nameless, released some pressure that made Nancy vacate and almost spill his merlot.

    Thang 3: Welcome back to the circle Nancy. Swings, skull crushers, reverse lunge twist. Had just enough time to for one more run and back to the flag.

    Numbers, names (and some numbers), announcements, PR, COT.

    Always an honor to lead you gents!

  • I’m gonna show you what I’m swinging!

    Four HIMs posted this morning to sling some iron for Mammoth Balls. A fellow brother mentioned that “only women use kettlebells under 35 pounds.” That comment had three of us briefly questioning our life choices… and our manhood. But we pressed on pride bruised here’s how it went down…..

    Warmarama

    • All the wives and moms
    • Arm circles
    • Copperhead squats
    • A lot of moaning
    • Imaginary jump rope

    Thang

    Grab the cindy’s and kettlebells

    We made our way to the parking lot and lined up shoulder to shoulder. The format was simple. One PAX called out a kettlebell exercise for the group, then grabbed two Cindy’s for a 75-yard farmer’s carry while the rest of PAX got to work.

    That carry was the timer. Once the HIM returned, the next man stepped up to call the next movement.

    Rules?

    • No repeats.
    • If you call an exercise that’s already been done 5 burpees on the spot.

    We burned through nearly every kettlebell move known to mankind swings, snatches, cleans, presses, squats, rows, halos, curls. Only one thing never made the cut the dreaded Turkish Getup

    Numbers, Names and Prayer Request Wildwood took us out

    Positive Note- Be grateful for what we all have! Be grateful for everything we CAN do!

    Don’t Waste The Day!

  • The 200th Post!

    Five HIMs came together this morning to do some soul searching and to figure out why we were out here sweating like crazy in what felt like 100 degrees, with grass clippings ending up in places they definitely shouldn’t be. But not a single complaint was heard, and we crushed it. Here’s how it all went down…

    Warmarama

    • Mosey to back of the park
    • Arm circles
    • Chinooks
    • All the wives and moms
    • SSH
    • Copperhead Squats
    • Grab a Cindy and head to that Bermuda

    Thang!
    We tackled a workout inspired by Poolboy’s 100th post. The YHC made a few slight tweaks to the routines but the structure that he came up with remained the same. This one was a personal test for each HIM. Much of the workout was done solo, pushing ourselves, measuring where we are. Next time, we’ll start a bit earlier, minimize the distractions, and dial it all in. We’re almost there!

    We had an FNG join us today he goes by Paul, but after today, he’s officially known as 5 Star. He attends the YHC, Beaver and Yukon Cornelius aschurch, sells insurance, has a couple of kids but most importantly rocks the best looking mustache this side of Richmond. As for the name? Let’s just say he’s a solid 5 out of 10-star athlete… and proud of it.

    Announcements see slack
    Numbers, Names and Prayer Request YHC took us out!

    Don’t Waste The Day!

  • No Crazy Train today

    15 of the West End and Midlo’s finest including a new KBer met up at MG to endure a Fireman Ed beatdown.

    Fireman Ed thought of an Ozzy themed workout for a few seconds and thought better of it.

    COP: DQs, helicopters, merkins, plank jacks, FMs, phelps the arms out. Lots of mumble chatter with White Deer leading the way.

    Mosey to bus loop: Perform lunges until Gypsy complains, do more lunges. Mosey to pump road curbs.

    10 lawnmowers each arm, 15 lawnmowers each arm, 20 lawnmowers each arm. Mosey to front of school.

    Triple check with run around parking lot, high pulls and swings. Mosey to pump road curbs.

    Death crawl (bear crawl with coupons) back and forth twice. Feel the burn. Mosey to bus loop.

    Overhead pulls 10, 15, 20. Mosey to home base.

    Finish with stretches cuz most of us are old. Coffeteria although slightly delayed was good as usual.

    Prayers for Roger Roger and his wife, Fudd’s sister Mary, those doing dry July and Handshake’s niece. This Saturday Gridiron is at Lake Anna marina 7 a.m. – see Tater for details. Thanks for letting me lead.

    Fireman Ed

  • ”Is this a KB AO?”

    Iron was sharpened at the Forge this am with 8 HIMs.

    Two glorious American flags flapped in the breeze. Let’s go!

    Warmup – jog 2.5 minutes down hill….a little longer back up the hill. Back to flag area for a little stretch, merkin, scorpion kicks (apparently a westho thing), rosalita, dying cockroach, some zesty *APDs*, etc.

    Thang 1: Mosey down to jerkin station at base of hill for a triple, no wait quad check! Two groups of four. Ejercicios were KB swings, KB chest press (it was push press, right NTB?), Jerkins, and runner up the hill to “the stop sign.” A few different interpretations on what stop sign it was, but essentially 2/3 of the way up the hill. A few observations:

    1. Quad checks take a long time
    2. If you add a hill, it takes longer
    3. My forearms are sore from carrying cindys at Teddy KGBs VQ.

    Finished quad check with about 10 minutes left and the sweat is pouring. BTTF

    Back at the flag, I threw together several rounds KB exercises:

    1. KB fire bucket. Line up on butts, pass the KBs carefully back and forth a few times.
    2. DTH inspired circle of doom. “Why dont we circle up so the KB handoff never ends?” So we did that for a bit and did KB push press (5x pass along), KB rows each arm (5x pass along), KB squats, etc

    Really enjoyed that last circle rotation. Recommend it to all the Circus Maximus and Old Hundred guys. The different weights and sizes of the KBs adds another level to the exercise.

    Numbers/Names

    Announcements:

    1. Bridge Saturday.
    2. Rock and Roll Kids workout on Sunday 7/27.
    3. *Update* 7/22 – SoS vs NoS Ultimate Tournament at No Toll. Be ready to roll at 530 am sharp.
    4. NTB really wants some of the SOS guys to join him at GTE in NC this October. I nominate Wildcat and le Duke. Even Focker would probably do it.

    Prayers:

    1. God is good. Wildcat’s scans look good again. Continued prayers for our HIM.
    2. Prayers for community healing down in Florida, where accusations of child abuse at a church have come out.

    El Heisto will be gone for two weeks (work and then vacaY). I plan to post in Indy next week. Keep up the good work.

  • Feeling Lucky

    15 strong gathered with KBs and an desire to get the workout over with so they could drink coffee.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • Merkins
      • LBC
      • APD
      • Lucky Bus Loop – 4 stops, add an exercise, 15 reps; bro-code enforced
        • 120 lawnmower pulls, each arm
        • 105 overhead pulls
        • 90 sit ‘n presses
        • 75 2x weighted FK
        • 60 curls
        • 45 high pulls
        • 30 sum squats
        • 15 halos
      • COT with YHC taking us out

    Great work by the PAX.  Another deceptively tough workout. 

    Bridge on Saturday with Whitesnake.  Prayers up for several in our midst.

    God is good all of the time!

    Attila

  • New faces at Manndate

    YHC rolled into Manndate to find some new faces ready to swing some iron.

    COP

    Mosey around parking lot then some warmup exercises.

    Thang

    11s – kb swings + thrusters

    Quadruple check – p1 timer mosey around parking lot, p2 squats, p3 curls, p4 demon crushers

    Mini Dora – 25x of something , 50x lawnmowers, 75x good mornings

    Yardsale led us on some boat canoes.

    Some GRAMS to close out.

    Numbers, names, Trout took us out.

  • High Stakes Kettlebell

    8 HIMs woke up to no more lightning, so we grabbed large iron orbs and went outside to toss them around. According to the bullfrogs (or cheeks clapping, hard to tell) here’s what took place…

    Under promise and over deliver, no running today, let’s just circle up, stretch it out, and get to work.

    Kettlebell Poker
    – Each round, YHC calls out an exercise and we do 10x
    – Then one-by-one, each PAX draws a card and we perform that many reps: 2-10, J 11, Q 12, K 13, A 14
    – Spades – Single Arm Clean + Press
    – Clubs – Skullcrushers
    – Diamonds – Romanian Deadlifts
    – Hearts – KB Swings
    Rinse and repeat until each PAX member has 5 cards

    Spades were heavily favored, but clubs came out 4 times in a row to really hit the triceps. YHC turned it into 5 card draw, at the cost of 10 halos you could trade in 2 cards for a better hand.

    How good of a hand you had determined final workout. High card = 20x, Pair = 18x, 2 Pair = 16x, 3 of a kind = 14x, Straight or Flush = 12x, Full House = 10x, Royal/Straight Flush/4x = 5x

    Based on your hand, do X for each of the suits.

    To finish the day off, squatted against the wall and did 3 sets of 10x front raises. Wildcat had some gas escape the trap door which led to many PAX going around the corner to a different wall.

    Numbers, Announcements, Prayers – Wildcat scans & the family of the boy who drowned in the reservoir