2 men posted this morning for some KB action. COP Lap around parking lot followed by a bunch of exercises Parking lot circuit Stop at each light post for an exercise x 10 Goblet squats, lawn mowers, flutterkicks, mountain climbers, calf raises, sit up presses, high knees 11s rd 1 – merkins + figure 8s 11s rd 2 – sit up presses + step ups Mr. Holland’s 8 count total body pump x 10 Notes: A sluggish start turned into quite a beatdown, hard work put in by all
Browsing: MANNdate
3 men braved the rain and cold to throw some weight around. Mosey to overhead cover behind school COP Bunch of exercises Triple check 1 P1 – squats, P2 – KB swings, P3 (timer) – curls x 10 Triple check 2 P1 – deadlifts, P2 – good mornings, P3 (timer) – KB drags x 10 Rain went away so the PAX mosey back to parking lot for some 11s Shoulder thrusts and calf raises
7 Davillians came out on a cold Wednesday to help YHC celebrate another trip around the sun This is how it went down COP (ALL IC) – 38 SSH, DQ, Hillbillies, 38 LBC’s, American Hammers, AST’s, HRM’s, Arm Circles THANG Double Check – One partner does a KB lunge to the sidewalk and back while second partner does an exericse. Then swith and repeat for 3 different sets. KB Step Ups Leg Lifts with KB hold Overhead Press Lazy Dory – One partner does exercises while other does KB hold (overhead or dead man hold) switch after 20 to 30…
6 men posted on a warm January day for some KB action. COP SSH Neck rotations Arm circles Imp walkers Don Qs Lunges HRMs Alabama prom dates LBCs Tabatha – 30 seconds on, 10 seconds off, 6 sets, 8 exercises Squats Shoulders thrusts WWIIs w/ KB KB swings Deadlifts Flutter kicks w/ presses Demon crushers Didn’t time for the 8th exercise Numberama, namerama, Yardsale took us out Notes: It was great to see a good turn out today, keep posting gents! Hard work was put in by all
2 Davillians came out on Thanksgiving Eve to swing their bells around We did various sets of exercises with some KB lunges in-between each All the worlds problems were solved.
YHC was pumped this am as he researched another great KB workout from Obi V! HE always has some great complex routines that gets your full body exercised. So like a good student, notes were taken on a 3×5 card, placed in a zip-lock bag and was left at home! No worries-from memory here is what went down: Brief warmup – 20 SSH, 10 Alternating KB lunges. THANG First Rotation – Plank Pass Through 10 each side 10 KB full swings then KB 1/2 swings (in squat position) , 20 on back holding KB above chest flutter kicks. Wait for…
4 Davillians arose from their long winter’s nap to see what jolly old Spit had brought them for Christmas This how it went down COP (ALL IC) – SSH, DQ, LBC’s, American Hammers, Merkins, Arm Circles THANG 12 Bells of Christmas – In Lucky horseshoe format. The PAX completed 12 rounds off exerices adding an exerices and increase the rep for that exerices each round. Between rounds PAX ran a lap around the parking lot. The rounds went like this 1 – Turkish Get Up2 – Cleans3 – Sit Up Press4 – Good Mornings5 – Goblet Squats6 – Deadlifts7 -…
YHC rode in a little late thinking there won’t be anyone else. But to my surprise, we had a large PAX and Opus was already leading COP. COP (Opus) SSH Imperial Walkers Cherry pickers Copperhead squats Shoulder taps Hand release merkins LBCs Interval routine (Bulkhead) Each PAX takes a parking spot and does an exercise, one PAX at the end will lunge to beginning and act as the timer. All PAX shift one parking spot to do the next exercise. Rinse and repeat for 3 rounds. Exercises were: curls, squats, WW2s, shoulder thrusters, calf raises, demon crushers, KB swings 11s…
YHC was running late to Manndate but the PAX decided to hot potato it. Opus QCOPMosey to bus loop, an exercise at each light pole (Merkin rows, thrusters, bob and weave, and others)Yardsale Q – stay in the bus loop for the same format (calf raises, demon crushers, clean and jerks and something else)Bulkhead Q – mosey back to main parking lot for merkins ladders, squats and WWIIsStretch and Opus took us out
4 men decided to get their kb pump on to start this hump day. COP11s – merkins + kb WW2sDora – 100 merkins, 200 kb swings, 300 lawn mowersNotes – Great work gents!