4 men posted today for a kb complex workout.
COP – various warmups
KB Complex – combo exercises targeting multiple muscle groups
Complex 1 – lawn mower to snatch, one person jumping rope as timer. Rotate, rinse and repeat for 2 rounds.
Complex 2 -thrusters, jump rope as timer
Complex 3 – demon crushers to WW2s w/ press, 20 reps then mosey around parking lot, rinse and repeat for 2 more rounds.
Some GRAMS to close out
Numbers, names, Corned Beef took us out.
Good turnout on a nice Wednesday morning for some kb action.
Mosey around parking lot then some COP
EMOM – every minute on the minute
The Q calls out the exercise and reps, the PAX does it every minute on the minute. Exercises rotated between upper, lower and core exercises. Rinse and repeat until time.
Yard sale led us on some boat canoes, some GRAMS to close out.
Numbers, names, Corned Beef took us out. Great mumble chatter as usual.
5 gentlemen posted this morning for a variety of iron implements.
COP – various warmup exercises
Circuit – setup 5 stations with the jump rope as the timer. Other stations rotated between upper body, lower body and core exercises. Rinse and repeat until time.
Good mumble chatter. Some GRAMS to close out.
Numbers, names, Corned Beef took us out.
3 men braved the rain and chilly day to get some kb beatdown. The PAX got under the overhead bus cover to start the workout.
COP – various warm up exercises
KB stations – 3 stations (upper body, lower body, core). Rinse repeat, change exercises every 3 rounds.
Numbers, names, Surf n Turf took us out.
3 men posted on a breezy, cool morning expecting some rain so the PAX went to the bus loop to use the overhead cover. Lucky for us, the rain held out until the end.
COP – variety of warm ups
Triple check – P1 squats, P2 lawn mowers, P3 timer mosey to basketball hoop and back
11s – kb swings and clean&jerks
Some GRAMS to close out
Numbers, names, Surf n Turf took us out
3 men posted for some circuit training this morning. YHC and Corned Beef brought our clubs for the circuit.
Surf n Turf led the COP
Circuit – various club rotations with some KBs and jump ropes thrown in there.
Some boat canoes and GRAMS to close out.
Numbers, names, Corned Beef took us out.
YHC showed up to one arriving in hot. With no one else arriving, we break out the jump rope and do 50 reps as the timer with various KB exercises. Wash repeat and we had a great cool down 2 laps at the end. Tough one this day.
3 men posted on a drizzling morning to throw some iron around. Perfect numbers for triple checks so that’s what the pax did.
Mosey around parking lot then some COP.
Triple checks all around:
Round 1 – squats, demon crushers, mountain climbers (timer)
Round 2 – club swing right hand, club swing left hand, rosalitas (timer)
Round 3 – kb swings, curls, mosey around parking lot (timer)
Some boat canoes and GRAMS to close out.
Numbers, names, Surf n Turf took us out.
Three showed up for a kettle bell beatdown, CB took the reigns and here is what went down:
10 4ct ssh, 10 4ct Helicopters, 15 arm circles 10 small and 5 big, reverso, 10 imperial walkers, 10 copperhead squats.
We set up two bell stations and 1 person ran a lap for a timer.
Triple check 1 – Station 1 – Demon crushers, station 2- with 10# bat bells front arm extension (Shoulders) Rotate stations 2 more times for a triple check.
Triple check 2 – Station 1 – KB curls, station 2- with 10# bat bells front arm rear extension (Shoulders) body in a bent over row for this exercise Rotate stations 2 more times for a triple check.
Triple check 3 – Station 1 – KB squats, station 2- with 10# bat bells front arm side extension (Shoulders) Rotate stations 2 more times for a triple check.
Walk 2 laps for cool down.
Numberama, Namerama, trout took us out in prayer.
A trio showed up for some pyramid style beatdown.
Mosey around parking lot then some COP.
Pyramid routine – do 5 exercises: squats, clean and jerks, lawn mowers, ww2s and calf raises. Reps increase 1 ea to 5 ea and back down to 1.
Some boat canoes led by Yardsale and some grams to close out.
Names, numbers. Surf n Turf took us out.