Inspired by Corned Beef’s recent cards Q, YHC planned a deck of cards. Mr. Holland was waiting in the parking lot to throw down some cards and some kettlebells.
COP
SSH x 20
Arm circles small x 10, big x 5, reverse
Imperial walkers x 10
Don quixotes x 10
Helicopters x 10
Copperhead squats x 10
Hand release merkins x 10
Flutter kicks x 10
Hello dollies x 10
Deck of Pain – 4 suites, 4 exercises. The numbers on the card determine rep. Face cards = 15, Ace = 20. Each player pulls a card, both players do both exercises then run a lap around the parking lot. Rinse and repeat.
No Q this morning so we did a hot potato which was a lot of fun. I was running late this morning so I’m not sure what they did for warmup. First up was Mud Face. We broke up into 4 parking spaces. 1st person did Sit Up Presses, 2nd Person did presses, 3rd person did Merkin Presses, 4th person ran around the bus loop. After the runner returned, everyone shifted spots down 1. We did this cycle so everyone did each twice. Next up was Yard Sale who had us each laydown on a line next to each other in the parking lot. Everyone holds 6 inches with their KB over their head. #1 rolls over, does 5 merkins and heads to the other end of the line and holds 6 inches. Each does this and we worked our way to the other end of the parking lot. Next up was Rounders. Rounders had us do laps around the parking lot doing various carries. Last up was Mr. Holland who had us do 11’s with lunges in between. The two exercises were figure 8’s and ??. We finished up right on time. Numberama, Namarama, Announcements, Prayer by Mud Face. We talked about Rounders upcoming trip and all headed home. Another great day started with F3. I’m swamped at work but life and work goes better when I start if with F3. SYITG.
4 men braved a little rain to throw around some kettlebells. This is how the beatdown went…
COP
SSH x 20
Arm circles small x 10, big x 5, reverse
Don Quixotes x 10
Russian soldiers x 10
Imperial walkers x 10
Copperhead squats x 10
Merkins x 10
LBCs x 10
Exercise 1 – Snatches + Waiter’s carry
Round 1 – Start at middle island do 5 snatches w/ your left hand, waiters carry on left hand to end island do 5 snatches w/ your right hand. Return to middle island for round 2
Round 2 – rinse and repeat with 10 reps each hand
Round 3 – rinse and repeat 15 reps each hand
Exercise 2 – Clean and squats w/ around the world
Round 1 – same concept, do 5 clean and squats, around the world carry to end island
Round 2 – rinse and repeat with 10 reps each
Round 3 – rinse and repeat with 15 reps each
Exercise 3 – Demon crushers + Sit up thrusts
Round 1 – same concept, do 5 demon crushers, shoulder carry to end island, do 5 sit up thrusts
Round 2 – rinse and repeat with 10 reps
Round 3 – rinse and repeat with 15 reps
Exercise 4 – Two corners
Corner 1 – 10 halos each side
Corner 2 – 10 lawn mowers each side
3 minutes left for boat canoe and some stretching
Opus took us out
Notes:
I was glad to see 3 others show up this morning, I was worried the rain was going to keep everyone away. As usual the conversation was very entertaining, thus the title of the back blast. Great effort was put in by all. Thank you for letting me lead.
Well this YHC’s handle makes it necessary to Q on St. Patrick’s Day and with the local AO workout for today at MannDate was Kettlebells, YHC had to dig deep to come up with some KB routines and here is what turned out for 5 F3 brothers that showed up this cool misty morning.
COP
We perform 10 4ct SSH, 10 DQ’s, 10 scorpions.
THANG
I can tell you that we all looked like this at the end of the work out and could enjoy a nice Pint of Guinness later this evening! This video was the inspiration for a 20 minute EMOM (Every Minute on the Minute) and a 21 minute COMPLEX.
For the 20 minute EMOM – we do 4 each 5 minute sets and the following for each minute:
Minute 1 – American Swings – Do 15 reps then rest the remaining time in minute 1
Minute 2 – Goblet Squats – Do 15 Squats then rest the remaining time in minute 3
Minute 3 – Power Cleans – 6 Each side then rest the remaining time in minute 3
Minute 4 – KB Clusters – 5 cluster Each side the rest the remaining time in minute 4
Minute 5 – Rest/recover
Then we repeat the above 3 more times.
The Complex total time of 21 minutes broken down into 7 each 3 minute sets. A complex consists of exercises that you are able to perform with the KB without having to put it down for the next routine. The goal in this complex is to complete it with a minute left to rest in the 3 minutes. (our group could only best finish at about 30 seconds rest…or it took us an average of 2:30 to complete the complex.)
This is the complex: 15 Hand to Hand swings, 5 cleans Right side (RS), 5 snatches RS and 5 Windmills RS(think a DQ while holding the KB above head…tough!!!), then 5 Cleans LS, 5 snatches LS, and 5 Windmills LS. Rest the remaining time in the 3 minute segment.
We repeated the above 6 more times.
Namerama, Numberama. YHC surprised the group with a Pot O’ Gold gift pack for showing up. HAPPY ST. PATRICK’S DAY!
Moleskin
YHC realized quickly how this workout can get tough and most had to modify to ensure set were completed. The above video shows how to expertly execute each routine and would recommend it for any KB fans out there! We had a lot of mumble chatter this morning and was great to catch up with some brothers that I do not get to see on a regular basis.
I was an honor to lead this morning and have a great week….CB
Mosey to entry way of school for warmup. Arm Circles, Freddie Mercury’s, Hand Release Merkins (kinda), Cherry Pickers.
The workout. After Daville on Tuesday, the Q needed to rest his running legs so we did a Tabata. 20 seconds on, 10 seconds off, 8 sets of 9 exercises. They went in this order: Halos, Boat-Canoes, Helix Squats, Demon Crushers, Sit up Presses, Calf Raises on Curb, 1 Arm Swings, Alabama Prom Dates with kettle bell on your belly and we wrapped it up with lunges or ball dippers (your choice). There was some discussion as to the time before starting the new exercise. The Q used 10 seconds but some believed it was supposed to be 1 minute (way to long). Mumble Chatter was engaged in by all. The question of the day was would a retired marine and a former stripper qualify as adult supervision? With 2 minutes left Bulkhead lead us in some stretching because we are grown ass men and should. Numberama, Namarama and Mud Face took us out with a prayer. Incredible start to a beautiful day. Thank you for letting me be a part of it. See you in the gloom.
Warm Up – SSH, Cherry Pickers, Freddy Mercuries, Merkins
Workout – 11’s Up and Down the Parking Lot. Boat Canoe’s one one end and Mannmakers on the other end. There was a lot of mumble chatter and this took a crazy amount of time. Lined up for light pole exercise. 5 at first pole, do 5 and add 10 of next exercise, etc… First light was body builders which there was much discussion on property form. After much instruction from Mudface, Yardsale was able to get his KB up above his head in proper form. At the send pole we did body builders and modified windshield wipers, a creation of Trout. By this this it was 6:13 and time to wrap it up.
Numberama, Namarama, and then we (Yardsale and Mudface) got sidetracked in a conversation about transgender powerlifters. I don’t think Trout wanted to go down that hole so he headed out. Great conversation with Mudface.
2 bob and weave, 4 round the worlds, 6 high pulls, 8 tricep extension
AMRAP 2 minutes
rest
2 tricep extension, 4 high pulls, 6 round the worlds, 8 bob and weave
AMRAP 2 minutes
rest
Almost ten minutes of abs KB flutters situp presses bridge to situp 2 step getup KB am ham to quick twist weighted hollow rock
YHC took us out. Great workout gentlemen — during the two minutes of exercises, Yardsale announced that this is about how long another aspect of his life lasts, hence the backblast title. Good conversation this morning about the 4th F and Yardsale’s love life. YHC needed to laugh this morning, so it was medicine for YHC’s soul.
It was good to see these guys on a 27 degree morning. Started promptly at 5:30 with warmup of: side straddle hops, LBC’s, Merkins and Arm Circles. We didn’t go far because this morning was a tabata. 20 seconds on, 10 seconds off. We did various exercises going from arms to core to legs. Exercises included: Clean and Press, sit up press, squats, halos’, boat-canoe’s, calf raises, demon crushers, lunges and some I can’t recall. As usual it was a pleasure to lead these guys. Every day is better when I start it with an F3 workout. Numberama, Namearama, a prayer by Yardsale and we were out of there a couple of minutes late. Have a great day guys and be careful in the ice tomorrow.
5 Davillians got in their mid week kettle bell fix.
This how it went down
KB Murph
.75 – .80 mile run around the school grounds
50 KB Burpees 100 Situp + Press 150 Swings
.75 – .80 mile run the reverse way around the school grounds
2 MOM – Boat/Canoe
Numberrama, Namerama, Announcements, YHC took us out
MOLESKIN
It felt good to back at Manndate. Be a while for YHC. Glad to have the crew we did today.
The title for today’s Backblast comes from the discussion regarding bathroom in Elementary school. Yard Sale mentioned when he was in school he would always use the teacher’s lounge bathroom since he didn’t like the low toilets. You can imagine where the mumble chatter went from there
