3 men posted at MANNDate for some kb action.
Mosey around parking lot to warm up
COP + slow mosey around parking lot with 10x merkins at each corner
Tabatha – 20 seconds on, 10 seconds off for remainder of the time
Numbers, names and Boo Boo took us out
Good workout and good mumble chatter as usual.
Merkin count 80
It’s been a long time since YHC has led a KB Q — thanks to Bulkhead for pushing YHC’s ass to do it.
COP —
in no order
Helicopters, DQ, arm circles, IW, Sumo Squats, KB leg raises, Bob and Weave, Am ham with and without kettlebell
4 corners
Waiter carry to first corner — do 20 kb flutters
side lunge to next corner — do 20 goblet squats
waiter carry to next corner — do 10 high pulls
move to next corner — 20 mountain climbers no KB
11’s
merkins/burpees and demon crushers
almost a triple check
run to the spot and back
KB swings
Presses
some boat canoes for fun
Great time had by all!
3 men braved the cold to throw some iron around.
Mosey around parking lot to warm up.
COP: SSH, invisible jump rope, helicopters, imp walkers, DQs, etc.
Triple Check – P1 kb swings, P2 WW2s w/ pump, P3 lap around parking lot.
11s – lawn mowers + merkins, mosey in between.
4 corners – c1 10x halos each side, c2 10x squats, c3 10x good mornings, c4 something
Boat canoes by Yardsale.
Numbers, names, Corned Beef took us out.
Great workout gents, as usual great mumble chatter about life.
So YHC had a plan for a KB workout; however, one member of the PAX did not have a KB so Plan B went into effect and here is what went down.
Warm up with 15 SSH, 10 DQ, 10 Helicopters.
With 3 KB and 4 PAX this is Plan B. Set up a 1 KB in a parking space as a station. The 4th PAX will run a lap as the timer. We did a triple check and the first rotation of Exercises was Alternating lunge 35# KB, KB clean with 26.5# KB and Shoulder raises with 20# KB. We did 3 rotations.
Next Group was Flutter kicks while holding 35# KB in air. Lawn Mower with 26.5# and Around the world with 20#…3 rotations
Final set Curls with 35#, calf raises with 26.5# and triceps with 20#. We only had time for 2 rotations as we stretched for 2 minutes.
Numberama, namerama YHC took us out in PRayer
Welcome back to Rounders as he has been out with ACL surgery and recovery…run was slower as expected with recovery but great to see you here!
We have a 2nd F at the PBR on Route 301 (North of 295) on Chamberlain Road (Route 301). Come out if you want to catch up with the DaVille gang.
3 men posted on a cold January morning to throw for KBs around.
COP – bunch of stuff
Thang
Triple check – P1 squats, P2 curls, P3 lap around parking lot
Parking lot circuit – Stop at each light pole for 20x of an exercise, around the world in between: halos, lunges, sit-up presses, ssh, demon crushers, kb swings, flutter kicks w/ presses, mountain climbers
11s – calf raises, deadlifts
Names, numbers, Corned Beef took us out.
Twas the Wednesday before Christmas when all through the parking lot
Only 3 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;
This is how the story continued:
Warm Up – Some stretching followed by SSH’s, Helicopters, 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 – Overhead Press
8 – Round The Worlds
9 – Thrusters
10 – Halos
11 – Swings
12 – Rows
Numberrama, Namerama, Announcements, YHC took us out
MOLESKIN
Great to be back at MannDate, its been a while. Temp was in the 20’s so YHC made sure we got a little cardio to keep the blood flowing.
Great 2nd F during the workout today
SPIT ON THAT!!
YHC arrived early to an empty lot…thinking solo broke out the Tabata app and in roll two more for the morning beatdown and here is what went down:
Start with a warm up of 20 SSH, 10 Helicopters,10 DQ and 15 Arm Circles 10 small 5 big reverso.
Open up the Tabata app and we perform 8ea 4 minute sets of 20 second exercise 10 seconds rest (8 reps or this for each set) and the exercises were
1 – KB merkin – push up with KB on one hand other hand on ground – slide KB to other hand in plan position then push up repeat until 20 seconds is up.
2 – KB Squats, 3 – KB fluter kicks while benching KB. 4 – KB curls, 5 – KB alternating lunges, 6 – KB LBC’s, 7 – KB tricep extensions 8 – KB calf Raises.
Run Lap for a cool down.
Numberama, Namerama – Yardsale took us out in prayer.
It was a rainy return for YHC after 2 weeks of not posting. Corned beef decided to join the fun. Since it was raining we took the beatdown to the overhead shelters by the bus loop.
The PAX decided to do a 5x5x5 workout. 5 exercises, 5 sets, 5 reps each. Rinse and repeat.
So we showed up expecting to have a 4th post, YHC decided to start the warmup and kept going with the workout.
20 SSH, 10 DQ, 10 Helicopters, 15 Arm Circles, reverso.
So we did a perpetual lap with a rep workout with the KB at the start finish line. We performed 10 – 20 reps depending on the difficulty of the routine. KB swings, Alternating merkins with KB, KB thrusts, KB curls, Demon crushers, tricep extensions, around the world.
We did a lap around the lot between each rep.
Nice conversation and workout.
Numberama, Namerama, Booboo took us out in prayer.
2 men posted today for some kb action.
Dora – 100x halos, 200x kb swings, 300x WWIIs
11s – squats, lawn mowers
Boat canoes to close out
Numbers, names, Yardsale took us out