6 men posted on a warm January day for some KB action.
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.
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 6, jog a lap. Repeat rotation two more times with 30 second rest between, then walk lap to recover.
2nd KB complex was 10 swings each arm to a squat, then 10 cleans each arm and 10 snatches each arm. (This was best to alternate arms for each snatch) we walked a lap between each complex set…tough one for the legs here!
Cool down – Plank Pass Though 10 x each side, Alternating lunges each side and, for Yardsale’s enjoyment, a healthy dose of ‘Boat – Canoe!’
Numberama, Namerama – Florence took us out in prayer.
This was a cold morning for sure and everyone comes in hot to this one, I had to grab an extra KB for Florence and he is ready for The Circus workout tomorrow on the West end! We warned him of the healthy mumble chatter at this AO and will Bulkhead back from Vegas…well… what is said here stays here! It was also great to see Florence visit the folks north of the wall! Nice photo op with the Corn-Flo Corn Hole Championship trophy!
Announcements – Convergence this Saturday at Dogpile, normal time 6am. Doozy’s 100th Q! Bring your shovel flags if you have one, if not make one for this event!
Excellent workout this morning Gents as it was an honor to lead and hope to see you again in the gloom soon! Cheers….CB!
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 Up
2 – Cleans
3 – Sit Up Press
4 – Good Mornings
5 – Goblet Squats
6 – Deadlifts
7 – Overhead Press
8 – Round the Worlds
9 – Thruster
10 – Halos
11 – Rows
12 – Swings
Numberrama, Namerama, Announcements, YHC took us out
MOLESKIN
Even with the cold weather, it was good to make back out to MannDate. Turkish Get Up was not a fan favorite so the PAX modify most of the rounds with this one.
Great 2nd F time during the workout and it was great to see the guys
ANNOUNCEMENTS
HDHH at Final Gravity Brewing Co. in Lakeside starting at 6
SPIT ON THAT!!
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.
YHC was running late to Manndate but the PAX decided to hot potato it.
4 men decided to get their kb pump on to start this hump day.
Three LIFOs took on the day with some KB action.
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 exercises
reverse overhead press slowly — 10 seconds down — we did 8 reps of this
tempo deadlift 10 seconds also 8 reps
side lunge no bell 10 seconds both down and up — 5 per side
low merkin position hold 30 seconds
tempo split squat 10 seconds down and up, 5 per side
bent row hold 30 seconds per side.
and that was the whole workout.
YHC wasn’t sure how this workout would go — some exercises were easier than YHC thought they would be. Some like the tempo split squat were much harder than imagined. Great work by all.
YHC pulled into Manndate without a plan in mind. Luckily the PAX motivated me to ad hoc a kettlebell beatdown.