Tag: Mammoth Balls

This lone YHC emerged from a darker than normal gloom for a swinging good time!

Mosey to the Snack Shack and back

🦅 7/7 300 KBC 🦅

All Single Count – 12 reps (6 ea. side) 5 sets

•Alternating Crossover Swing (swing to one side bring back opposite leg almost lunge for support) swing to the other side.

•Alternating Bottoms Up – (start at your core with hands on the horns(kettlebell upside down) bring it over your shoulder, back down to your core and up to opposite shoulder

•Oblique Side Dips

•Curls

•Single Arm Rack – Kneel to Stand

Transitions!
3 Mammoth HIMs emerged from the early gloom for the usual summertime sweatfest that is Mammoth Balls! Still dying to get an F3 Mammoth Balls shirt designed.

Warmarama!

• Cherry Pickers
• Don Quixotes
• Ukrainian Soldiers
• American Hammers
• Butterflies
• Reach for your boots
• Mosey to the PIckleball court and back

The 300 rep KB challenge continues! This is a Complex workout using both hands on the KB. 6 sets / 10 reps ea. exercise.

• Rows
• Cleans
• Squats
• Overhead Press
• Swings
• Mosey to the pickleball courts and back

This workout was awesome! Kettlebells are still new to me so I thought practicing a complex with basic exercises would allow us to work on the transitions between kb exercises to improve on more complex kb movements. I’m hoping the rest of the PAX are enjoying this KB thing as much as I am.

Numbers & Names

Announcements- 4th of July Convergence on Friday. Summer Tour at The Lumberyard this Saturday! We have a Richmond PAX Qing the workout! Let’s go!

Three of the East End’s finest stepped out into the gloom, ready to get wet, dirty, and celebrate YHC’s one year anniversary with F3. After some time off and a serious lack of discipline, this one hit hard but here’s how it all went down…

Warmarama

• All the wives and moms
• Arm circles in all directions
• Chinooks
• Knee knockers
• Merkins
• WW2
• Windmills

Thang!
Ring Of Fire with kettlebell for 40 minutes. Take a 100 yard sprint after every third exercise.

20 curls

30 around the world 

30 SA Swings

Mosey 110 yrds

10 pullthrough Merkins

20 goblet squats

Pass the Bag – 3 sets – P1 – 2 arm BOR w/ sandbag.  Rest of PAX squats does single arm row w/ KBs

Mosey 110 yards

20 Bulgarian Split squats

20 Skull Crushers

20 WWIII

Mosey 110 yards

10 Thrusters

20 Single Arm Shoulder Press

20 clean and press

Mosey 110 yards

20 Raise KB Flutters

10 top of the bell Merkins

10 Sumo Humpers

Mosey 110 yards

Pass the bag – 3 sets – P1 squats with sandbag bag.  Rest of PAX squats with KB

10 straight out press

30 heels bells

Mosey 55 yards – Sprint Back 55 yards

Thanks Beaver for taking all that down!

Numbers, Names and Announcement’s

• Covergence on July 4th at Atlee High School

Today marks one year for me with F3 and close to 200 posts. Honestly, I don’t know where I’d be mentally or physically without these early morning beatdowns. They’ve helped shape me into a better man all around. This has become more than just a workout, it’s therapy. I’m incredibly grateful for everyone who shows up and powers through the sometimes ridiculous routines I come up with. It truly means a lot. I genuinely look forward to the mornings and the chance to push ourselves in the gloom with these men. Thanks to PoolBoy for answering all my questions over and over about F3 and getting me out here. Thank you all!!

YHC took us out in prayer for our buddy Chowder that’s going through a rough patch.

1 Rise & Grinder emerged from the cool 70 and sunny gloom for a (simply because I couldn’t make my mind up and the IT Bands are strained) cardio/kettle bell/sandbag beatdown!

Warmarama!

• Ukrainian Soldiers
• DQ’s
• SSH’s
• Cherry Pickers
• Quad Stretches
• Mosey up LT Dans trail perform 10 Plank Jacks IC, 10 SSH’s IC, 10 Mtn Climbers IC, mosey back down LT Dans Trail for another set of PJ’s, SSH, MC’s at the W Octagon. Mosey to the E Octagon and back with high knees.

1 Big COP – Octagon 10’s

• 10 KB curls ea.
• Shoulder the sandbag to other octagon(70ish yards)
• 10 LBO’s ea.
• Return Sandbag to primary oct.
• 10 cardio Merkins
• Repeat 10x

I hope all our New Kent men are doing well! Love you guys! I probably won’t be back on site at Pine Fork until Friday or Saturday since I’m on vacation this week I plan on touring the RVA AO’s to see some HIMs I don’t often get the chance to see.

3 trained assassins emerged from the gloom to stake a glorious shovel flag into the soil at Pine Fork Park! With Iron in hand they embarked on a journey of destruction! (Of their biceps, triceps and tailbones that is)

Stretch OYO – Groans & Mumble chatter took center stage of the bodily wreckage that was bestowed upon us from Choo Choo’s Lumberyard Q over the weekend. We moseyed a little lap around the stranger lot, gathered our balls and proceeded to get to work.

COP1 – KB Good Morning March – 2 PAX walk the lot eastbound carrying their balls as they prefer – meanwhile P3 performs 5 KB good mornings and shuffles on to catch up with the rest of the PAX. This went on to the end of the lot, we then made or journey back through the diamonds before reaching the snack shack.

COP2 – The right to bear arms – Curls/Single Arm Rows/Skull Crushers – 12 reps each arm Run a lap between 2 diamonds after every set.

Wall sit with your KB to your chest for 60 seconds. Repeat COP2

Mosey to the batting cage – 25 pole smokers. 25 APD’s. Plank high to low every 15 seconds for 1 minute. Hold plank and follow Q’s lead transitioning from high to low planks with merkins, Nolan Ryans, shoulder taps and the lowest plank hold possible. Return to KB’s at the shack.

11’s – WW3’s (Make sure to squeeze them buttcheeks as to not bruise your tailbone on the concrete) – walk around a slice of the rock pits for time – Curls 2 ct.

Walk the balls BTTF.

CoT – Numbers & Names/ Announcments and Prayer Requests. – Summer Tour is back in town tomorrow morning for the Iron Haul Ruck. Running is an option.

8 Summer Tour Trojans emerged from the gloom with balls of iron in hand (some larger than others, some showed up with no balls) for the worst KB AO this side of the James!

NTB gets an extra point for bringing the biggest of iron balls to the show, and an extra point goes to Oyster for going knees to the pavement during Sumo Humpers!

Warmarama!

• Mosey to Bristlecone and back
• SSH IC
• Arm Circles & Arm Flutters IC
• DQ’s IC
• Hill Billy Walkers
• The Wives

The Thang!

Dora – Partner up! “Let us gingerly touch our tips”. Mosey down the lot to NTB’s truck and back. – 50 Alabama Skull Crushers – 75 Alternating Side Squats – 75 Standing 2 Arm Rows

Enter the Worst KB COP ever of 4 Corners!

• 10 Sumo Humpers
• 20 Alternating Clean & Press 1 ct
• 30 KB Swings
• 40 Heels Bells

Prostitution Style
Forward MOT to next corner Lunge Walk(quickly turned into suitcase carry). Reverse MOT to previous corner Shoulder to Shoulder.

CoT

Numbers & Names

Announcements and Prayer Requests – Prayers for NTB’s Wife’s family.

YHC closed us out!

Four of us got together this morning to throw our balls around and talk about sports. This is how it went down….

Warmarama

• The wives
• Arm circles
• Flutters
• Merkins
• SSH
• Copperhead squats
• Micheal Phelps’s

Thing!

Knocked out some Tabata with kettlebells

• Single arm curls
• Bob and Weave
• Lunges
• Pull threw Merkins
• Burpees over kettlebell
• WW3
• Around the world

20 sec on 10 sec off 8 rounds of each exercise with 8 total rounds and 8 100 yard runs.

Numbers, Names and Announcements

• Convergence 7am Browns island or the War Memorial
• Pool boy 1 year is tomorrow at Bermuda Triangle
• See Slack

A lot of chatter about rugby and field hockey. Someone said that the goalie wears less pads than the players. It’s Monday……..

YHC took us out
Dont waste the day!

An even number of HIMs showed up this morning to show off our iron balls. With lots of chatter and some new blood in the group this is what went down…..

Warmarama

• The wives
• Knee knockers
• Micheal Phelps
• Arm circles
• Flutters in all directions
• Copperhead Squats
• SSH
• Merkins
• Imaginary jump ropes

Thang

COP1

• Dora’s with kettlebells
• 50 pull threw Merkins
• 100 Goblet Squats
• 150 Snatch Press

Mary with all the kettlebells

• Flutters
• Some type of Crunchy Frog things
• Pull threw Merkins
• Burpees over the kettlebell
• I am leaving a lot more out here I can’t remember.
  

Numbers, Names and Announcements for convergence on Memorial Day.

Always good to get some fresh blood out there. He’s already looking like a regular and at this rate he’ll be leading workouts before we know it. Killer session this morning, made even better by a sunrise straight out of a postcard. Pretty sure we had an audience too, we all felt the eyes of every woman in the neighborhood peeking through their windows like, Who are these savages!!???

Prayer request for Yukons buddy that past and for us to cherish the little amount of time we have on this beautiful place.

Yukon Cornelius took us out.

Don’t waste the day!

3 really cool guys emerged from the thick humidity (so thick you could smell it) gloom for a kettlebell beatdown! Choo Choo almost didn’t make it because it’s his M’s bday today. Wonka fired back, “what were you going to do, bake a cake at 05:30?”

Warmarama Go Round! – Take turns leading each other with a warmup exercise or stretch.

COP1 – KB Travelers to the diamonds- 2 PAX walk with KB, single PAX does 6 Speed Skaters and KB Shuffle to catch up. Keep it rotating.

COP2 – 21ish reps at bleachers.

Round 1 – 10 KB Split Squats at every 6 Bleachers and finish with 3 rounds of 7 Donkey Kicks.

Round 2 – 10 Incline Merkins at every bleacher. Finish with 21 2 arm curls.

Round 3 – 21 Crunchy Frogs at Diamond 1 – 21 -Freddie’s 2ct at Diamond 2, – 21 H2H at Diamond 3. Finish with 21 KB Quick Hammers.

COP3 – Walls of Jericho with KB’s

COP4 – 1 PAX does 5 Merkins while other 2 PAX lunge back to FB field. Single OH carry the rest of the way to trucks.

Bonus Round per Choo Choo – 5 sets of 369’s

CoT – awesome workout this morning men, Have a great week and maybe cinco de mayo?! I hope to be back for Loco Motion on Friday.

Due to an emergency of Mammoth proportions, 2 wild ones emerged a bit behind standard gloom schedule for kettlebell action!

Warmarama OYO to ensure chatter & loosen up for the main event.

COP 1 – Lazy Dora – P1 travels from Octagon to goalie box on the FB field. P2 Exercises. 3 sets.

• Single Arm Overhead Carry – Nolan Ryan tuggers
• Shoulder to Shoulder – Goblet Squats
• Around the World – 3 KB Smoker/3WWII
• Mosey – 2 Arm Bent over Rows (SB or KB your choice)

COP 2 – Some KB form of Mary

• Sumo Humpers w/Curls
• Merkin Pull Through

That’s time! CoT

Choo Choo had to be off to work. YHC stuck around to try the toughest mile but on a smaller scale, close to 200m for every 4 items – BC, Run, Lunge, Burpee Broad Jumps.