6 men posted on a pleasant morning to throw some iron around. YHC was coming in hot so Yardsale led the COP.
11s – demon crushers + squat thrusters
Triple check – P1 snatches, P2 flutter kicks with a pump, P3 mosey around parking lot
4 corners – c1 20x calf raises, c2, 20x curls, c3 kb swings, c4 ww2s
Some GRAMS to close out. Numbers, names, Opus took us out.
6 guys came out to lift some bells. Some of them were blue.
COP — normal stuff
Line it up — rotate after
Jump rope 25 times
Around the world
Presses
Lawnmowers
Halos
KB Squats
3x around the whole gauntlet
Bus loop bop
every streetlight is 5 KB renegade rows each side
every bus is a different exercise — the number we did depended on the number of the bus (all numbers added together)
20 KB calf raises at the cones
KB Death Crawl
plank position — throw KB on the ground and crawl to it
throw with the other hand
keep going until we reach the grate (unless your name is Yardsale who did extra credit)
return back to home base the same way
Boat Canoe deluxe version
Yardsale led the boat canoes as always and added some other things to the mix
Happy new Year! Some of us are going to be doing a sugar fast for the month of January!
Opus
Twas the morning before Christmas when all through the parking lot
Only 5 Davillians were stirring, that tried to stay hot;
The kettlebells were brought by care with care,
In preparation for YHC’s Q that is rare;
Warm Up – Helicopters, DQ’s, Imperial Walkers and Arm Circles
THANG
The 12 Bells of Christmas
Starting with 1 rep for the 1st exercise then a short lap around the parking lot then back for round 2 for 1 rep 1st and 2 reps 2nd. Rinse and repeat until we hit 12. This is how it went:
1 – Turkish get up
2 – Cleans
3 – Sit up + Press
4 – Good Mornings
5 – Goblet Squats
6 – Deadlifts
7 – Tricep Press
8 – Round The Worlds
9 – Thrusters
10 – Halos
11 – Swings
12 – Rows
Numberrama, Namerama, Announcements, YHC took us out
MOLESKIN
Great morning for some kettlebells. YHC leading what is becoming a new tradition.
Hope everyone has very Merry Christmas!!
SPIT ON THAT!!
Three men posted this morning to do some circuit iron tossing.
COP
Corned Beef brought the clubs and jump ropes so the PAX made some stations and got to work. The stations rotated between upper body, lower body and core exercises. The jump roper was the timer.
Some boat canoes and GRAMS to end the workout.
Numbers, names, Corned Beef took us out.
2 men posted on a cold morning to throw some iron around. The PAX decided to do a Tabatha workout.
COP – mosey around parking lot then various warmup exercises.
Tabatha – 20 seconds on, 10 seconds off, 6 sets each. Exercises rotated from lower body, upper body and core exercises .
Numbers, names, Yardsale took us out.
3 men posted today to swing some bells on a chilly morning.
Mosey with kb to bus loop for some COP.
Pyramid workout
Stopping at each light pole the PAX would do an exercise starting at 1 rep each and increasing reps each round up to 5 and then back down to 1. The exercises were: squats, lawnmowers, WW2s, calf raises, clean and jerks, American hammers.
The went all the way up 5 reps and back down to 4 before time was up.
Numbers, names, Surf n Turf took us out.
No idea what happened. Backblast seems to be lost.
4 men posted on a cool morning to get their kb beat down in.
Mosey around parking lot then some COP.
Tabatha workout – 20 seconds on, 10 seconds off, 6 sets per exercise. Exercises rotated between upper, lower and core body.
Numbers, names, Surf n Turf took us out.
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.