5 DaVillians posted on a spring like morning for some KB action.
4 OG’s and a young whippersnapper showed up to take on the kettlebell workout this morning.
Here is what happened:
COP — helicopters, don quixotes, arm circles, chinooks, sumo squats, SSH, am ham with cycle, ATM’s, KB overhead warmup, KB slingshot, kb windmill, lateral squat and pressout, Boat Canoes
Elevens — burpees and demon crushers
4 corners —
15 presses
15 goblet squats
15 high pulls
15 kb chops
stretchie stretches
Numbers, Names, Announcements
2nd F next wednesday at PBR 5:30 PM
YHC was happy to lead this morning — first kettlebell Q in a while. Just a reminder to enjoy your time and cherish every moment. Hug your kids. Love the brotherhood we have.
A good turnout today with 4 gents showing up for a KB workout.
Great job gents!
With three at this workout, after warm ups of SSH, DQ, helicopters, arm circles reverse arm circles and 20 merkins we decided to rotate the exercise choice around the group and started with Yardsale with 20 4 count demon crushers, Corned Beef walk the parking lot loop with clockwise around the world halfway then counter clockwise around the world, Trout 40 kettle bell presses, Yardsale Halo clockwise while walking half of loop the halo counter clockwise while completing the loop. Corned Beef 20 lunges with KB each leg, Trout, 5 burpee thrust, run lap around lot loop then 5 more burpee thrusts. Yardsale 5 KB cleans with each side. Trout Run to opposite site 20 Freddie mercuries then mosey to start to finish the work out as we were out of time.
Numberama, Namerama and we had a great workout this morning.
Excellent Mumble chatter this morning and you missed a good one as we did more exercises with the healthy discussion so we hope to see you in the gloom soon. Cheers…CB
2 men showed on a cold windy day to throw from iron around.
Three men and No Idea’s 2.0 (Rainbow) braved the cold to get some kb action.
3 men braved the cold and the wind to throw some iron around.
YHC showed up to an empty parking lot at Manndate and here is what went down:
Brief warm up of 25 SSH, 10 DQ’s
So broke out the trusty Tabata app (now with music) and proceeded to set up a Kettle bell routine with the following:
10 total 4 minute Cycles of 8 sets of 20 seconds exercise with 10 second rest and the following list were the exercises:
Right arm Curl – started with 10 curls this was brutal on the last 3 sets where only 8, 7 and 6 reps were possible.
Left arm Curl – same as above
Kettle bell squats – able to perform 13 proper squats every 20 seconds
Kettle bell cleans – Started with right side 5 reps in 1st 10 seconds and swtiched to left hand for 5 reps for remaining 10 seconds, repeato for remaining 7 sets.
Skull crushers – 13-15 reps each set
Alternating lunge – 7-8 reps each leg per set
Kettle Bell Pushup – 5 reps right side then switch to left 5 reps – hold plank for remaining time…Brutal
Sit up press – 10-13 reps each 20 seconds
Around the world – 5 right hand then 5 left hand in 2 seconds
Kettle Bell swings – 15 reps each set
YHC was lonely this morning, but the workout was worth the trip! See you in the gloom soon…have a great day gents…CB!
YHC hadn’t posted to MANNdate in a while so I took the opportunity to Q this week. YHC thought of a new routine that looked good on paper. The PAX was going to be the guinea pigs.