8 strapping HIMs assembled in the gloom, seeking refuge from beatdowns of the sort visited upon them Monday at the Alamo, courtesy of Crabgrass. Running was kept to a minimum, but this still proved unacceptable for some who preferred none. As Nancy Lopez counsels, “When you hear them grumbling, you’re doing something right.” And so, it was. Quick lap around the school. Andy Dufresne, helicopters, rotator cuff stretch, dead man hang, cherry pickers, SSHs, merkins, mountain climbers, box cutters 20 swings, 20 squat thrusters, 20 APDs, repeat 3x 20 Romanian deadlifts, 75 calf raises, 20 single-leg deadlifts (10/leg), repeat 3x…
Browsing: The Old Hundred
7 HIMs showed up to the gun show ready to Pump! you up! Started off with a mosey around the parking lot, followed by some targeted stretches. A Member of the PAX started to feel the pain at this point -oof, hang in there buddy we’re just getting started! 6 lightposts light the parking lot, we carried our KB to each one and did 3 exercises. Starting with 5x reps, we increased each light pole1 – 5x lat raises, chest press, v sit ups2 – 6x lateral lunges with twist (each side), normal lunge with twist (each side), single arm…
On a muggy Tuesday morning, the PAX set out to push themselves to become Spartan warriors and to emulate one of the finest history lessons shared – that of King Leonidas and his brave 300 soldiers. The workout was simple yet effective; 300 Spartan workout w kettlebells 5 rounds, 6 exercises, 10 reps each Exercise 1 – KB swings Exercise 2 – KB offset pushups (each side) Exercise 3 – KB horned squats Exercise 4 – KB clean + press (each side) Exercise 5 – KB L-sit toe-reach Exercise 6 – KB explosive deadlift jumps In between rounds, we partnered…
Warm-Up Side Straddle Hops Dead Man Hang Cherry Pickers Roscoe’s Mom Merkins Fudd’s Wife The Thang: Old Hundred Circuit Set 1 – Legs (3 Rounds) 15 KB Swings 15 Goblet Squats 50 Calf Raises Mosey to the back of the school Set 2 – Bench Work (3 Rounds) 20 Dips 20 Step-Ups 20 Decline Merkins Mosey to the playground Set 3 – Core (3 Rounds) 20 WW III’s 20 American Hammers (DC) 30 Flutter Kicks Pull-Up Rotation 1 PAX: 5 Pull-Ups Others: Burpees Rotate until all complete Mosey back to front Finisher – The Bank 500 KB Curls (team total)…
YHC has only done one KB workout before, but seeing Warby getting jacked has me thinking I should start swinging (not the PounTrey version, Cookie!). Read some backblasts and watched some videos and was ready to add a KB burn to my week of Crabby escapades! According to the driver of the truck awkwardly looking to do donuts in a parking lot only to find 7 chiseled HIMs tossing iron, here’s what took place… Mosey around the bus loop to get the heartbeat up, followed by the standard warmup routine. Opened up with 3 rounds of Crazy 8’s 8x. A…
Just me and Purple Rain posted this morning—and I’m grateful he did. Otherwise, this would’ve been a solo beatdown. Warmup: Side straddle hops Dead man hang The Herm Worm AKA The Pigeon Wilson’s Wife Roscoe’s Mom Thang 1 – Leg Day Reboot (3 Rounds): KB Swings Goblet Squats One-legged Deadlifts Calf RaisesMosey to reset Thang 2 – Core Meltdown (3 Rounds): World War II Sit-ups Prom Dates Flutter Kicks American HammersMosey, again Thang 3 – Pull & Push (3 Rounds): High Pulls Lawn Mowers Overhead Press Pullovers Mosey, again Thang 4 – Arm Burnout (3 Rounds): Curls Skull Crushers Chest…
Noticing the Q sheet was open at 9PM last night, YHC decided to make sure that didnt happen. 8 kettlebellers had just enough energy post Convergence to swing some bells. Tzatziki was oddly early and Hermey had the hammer down to make it on timeish. After a short mosey the PAX picked up Hermey for an extra half lap. Mission statement, 5 core values, DMH, Andy Dufrane, SSH, wife stretches, LBCs and merkins. After the heart was pumping the PAX picked up their bells and decided to take a walk to the back of the school. As the PAX was…
7 of SOJ’s finest posted for beautiful Tuesday morning (70 and sunny) kettlebell beatdown at the hands of YHC. **The events described here are based on true events. Some of the names, places and exercises may have been changed to protect the innocent. This was also modified to fit your screen. Quick mosey around the to end of lot to start. COP- 20 each SSH, LBC; 10 Each, Jazzercise, Helicopters, Imperial Walkers, , Copper head squat, Dead man hang, Merkins, Dollies, Flutters. COP 1: Paula Abdul (2 steps forward, 1 step back). Farmer carry kettlebell 2 light poles…
The heavens opened up this morning to cool off 6 kettlebell studs that were not made of sugar. The Week of Warby continues. Mission statement, core values. The 5:30am whistle blew and we were off for a quick mosey followed by a few stretches for the hammies, DMH, SSH, Ukrainian soldiers. The Thang: 4 corners, non lady of the night, which seemed to be a slight relief to the PAX. But, starting at the first corner YHC instructed for a death frog to the next corner. Think of it as a small hop murder bunny with a high pull at…
COP a 6 pack of studs showed up for a hermey KB punishment warmarama, stretching a short mosey and straight to work THANG – we did 4 sets of 4 ex each, ran through 3x and ramped most ex up by 5-10 reps each time swing, ww3, deadlift, curl, skull crusher, goblet sq, single leg dead, halo, lawnmower, overhead press, apds, american hammer, bench press, lunges, v sit and merkin pull thru broke a mean sweat, a solid mumble chatter throughout, these men killed it COT name/numberama, annc, prayer req, heist led us out honored to lead