Three LIFOs took on the day with some KB action. COP Tabatha 20 seconds on, 10 seconds rest, 8 sets each exerciseSquats, curls, flutter kicks, calf raises, shoulder press, WWIIs, lawn mowers Stretching
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4 gents showed up. one was late. Thanks to bulkhead for taking the COP whilst YHC arrived. YHC woke up with quite a start at 5:25 and rushed his butt to get to Manndate. YHC has no idea what the COP was. After that we did a slow and steady workout. 3 rounds of the following exercisesreverse overhead press slowly — 10 seconds down — we did 8 reps of thistempo deadlift 10 seconds also 8 repsside lunge no bell 10 seconds both down and up — 5 per sidelow merkin position hold 30 secondstempo split squat 10 seconds down…
YHC pulled into Manndate without a plan in mind. Luckily the PAX motivated me to ad hoc a kettlebell beatdown. COP Parking lot stationsThrusters, goblet squats, flutter kicks with kb presses, good mornings, run a lap x 3Curls, tricep extensions, WWIIs, calf raises, kb carry half the parking lot loop x 3Couple of minutes of boat canoeOpus took us outGreat job gents, always great chatter at Manndate
6 guys came out this morning to lift some bells and to provide corrective guidance to the Q on counting properly. COP — SSH, Butt kickers, high knees, helicopters, cherry pickers, crab cakes, copperhead squats, hillbillies, IW, tempo merkin, heels to heaven, KB swings, KB press with flutterkick, KB figure 8’sCMIYC — one partner runs the loop, the other person lunges with KettlebellDK — 10bear crawl 10 renegade rowsDK — 20 bear crawl20 renegade rowsDK — 30 bear crawl30 renegade rowstriple checkbob and weaveKB american hammerswalk run to second lamppost and back4 cornersOYO until time is calledcorner 1 — tricep…
3 men showed up for a hot potato Q at Manndate. COP All kinds of KB triple checks NotesGreat mumble chatter and hard work by all.Yard Sale organizing a Milestone Saturday workout in September.
Late summer kettlebell beatdown y’all! Cherry Pickers, Invisible Jump Ropes, Hand Release Merkins, Helicopters, Alabama Prom Dates, Heels to Heaven mosey wall site w/ forearm curl- 2 minutes mosey side lunge- 2 minutes mosey halo- 2 minutes mosey squat and press – 2 minutes mosey WW2s- 2 minutes mosey slingshots- 2 minutes mosey chest press- 2 minutes mosey high pull – 2 minutes mosey overhead press- 1 minute curb- tricep extensions- 1 minute boat-canoes until 6:16 OUT YHC had a plan until YHC realized it was too dark! Everything worked out. GREAT chatter this morning. God Bless.
QIC was having a motivational crisis this morning and was a minute late. We left the kb’s at the curb and went to the school entrance to warm up. Warm up included Arm Circles, Don Keyote’s, Side Straddle Hops and Helicopters. We headed to the parking lot for a tabata. The tabata included: calf raises on the curb, sit up presses, pullovers, goblet squats, planks, balls to the wall, calf raises at flag poles, boat canoe’s and curls for the ladies. Time was up. Numberama, Namarama, and a prayer by Wild Thing. Announcements: Thursday run/ruck will start at the BW3’s…
7 guys came out for an epic beatdown of the hot potato variety. Started out with a Yardsale COP — arm circles, cherry pickers, HRM’s, SSH, some other things I don’t remember Triple Check Run the loop, demon crushers, sit up pressesPass it on to the troutOff to the bus loop…bear crawl with KB to the light then 25 KB swingsbear crawl with KB to the next light 25 kb swings againcrawl bear with KB to the next light burpees with kb up to chincrawl bear with KB to next light lay on back and touch heelsbackward lunge with KB…
5 guys showed up this morning to toss a kettlebell around. Here is what transpired: COP — SSH, Butt kickers, helicopters, cherry pickers, crabcakes, copperhead squats, hillbillies, IW’s, tempo merkins, heels to heaven, KB swings, KB press with flutters, KB around the worldCMIYC — one person runs the loop, other person grabs two kettlebells and lunges the loop 10, 20, 3010 DK’s, bear crawl, 10 renegade rowsthen 20, then 30bus loop 5, 10, 15 fun20 demon crushersevery light alternate 5, then 10, then 15 goblet squats5, 10 , 15 tricep presses5, 10 ,15 kb american hammersboat canoesGreat morning for a…
At 5am we loaded up the SOJ clown car and headed for the hinterlands. The Davillians welcomed us with open arms and were ready to put in some work. Here is a brief summary for your viewing pleasure:Warm up: Turn on “Chaplain’s Kettlebell Mixxx” and complete a couple laps around the parking lot. Circle up for Ukranian Soldiers, Arm Circles, Monkey Love Makers, LBC’s, Hand Release Merkins, Dead Man Hang. Exercise: Tour de MANNdate. Moseyed around the perimeter of the school, stopping at various locations for 2 minutes of exercises. Completed the following: WWII sit ups w/lift, People’s Chair upright…