”Who is this guy?” was soon followed by even weirder looks after I took out the Ghost Flag and stole the Q from Purple Rain. After a mosey around the large bus loop we circled up for a little disclaimer and some warmups of Helicopters, Arm Circles, Ukrainian Soldiers, DQs, LBCs, Flutters and Merkins. Taking from Attila’s playbook, I took out a park of cards to determine the kettlebell exercises. Clubs were Curls, Spades-Squats, Hearts-overHead presses and Diamonds-Da swings. Face cards=ten, Diamonds=15, face value for everything else with a 5 minimum and 2 jokers for ten burpees each. Lots of…
Browsing: The Old Hundred
6 Redwoods posted out on this Election Day ready to vote for a good kettle bell beatdown. What was to be a Purple Rain Q turned into a Nancy Q. Thanks PR for allowing me to get back to the Q sheet as I have a break from travel this week. Nothing better than starting a day with fine men! Warm up: 20 each: LBC’s, SSH, Imperial walkers, 10 each: Merkins, CH squats, Cherry pickers, DQ’s, Helicopters. Get to it: Round Robin of 6 with timer carrying the 50lb cannon ball to various lengths while pax rotated through: Kettle wings,…
8 adventurous HIMs pulled into the lot this morning eager for a kettlebell beatdown. Hermey supplied a diverse playlist played at high volume, but that’s how the old hundred crew likes it. We’re a non-conformist bunch, save for the common yearning for muscle-splitting, pulse pounding beatdowns where we’re all slinging weight. Never mind the school zoning, weight was slung. Here’s what appeared on the menu: Lap around the school, SSHs, Andy Dufresne stretch, dead man hang, grass grabbers, OYO helicopters, rotator cuff stretch, hold a deep squat, cobra and downward dog stretches, HRMs, 30 Freddie Mercurys w/ variable cadence 20 swings, 20 goblet squats, 20 single leg…
cop – we waramarmed in the normal fashion thang – mixture of exercises in a circuit format cot – name/number announce hermey took us out
Four dudes, their circadian rhythms mysteriously aligned and peaked this morning, slung weights around and brewed up some of the most cerebral and stimulating conversations. Nary a man ran, but here’s what we did do: SSH, Andy Dufresne, KB helicopters, dead man hang, hold a deep squat, merkins, cobra and downward dog 20 thrusters, 20 reverse lunges (10/leg), 20 single leg deadlifts (10/leg), repeat 3x 20 Alabama prom dates, 15 WWIIIs, 75 calf raises, repeat 3x 20 Romanian deadlifts, 20 upright rows, 20 overhead presses, repeat 3x 20 curls, 15 skull crushers, 30 lawnmower pulls (15/arm), repeat 3x Hermey took us out. Old Hundred never…
7 men made it out to hit the kettlebells on a cool 70 degree and sunny morning. The air was crispy aside from a few times where a warm fog drifted by… caused by high-fiber foods. Mosey to the back of the parking lot. Warmup CoPSide Straddle HopsHelicoptersUkrainian SoldiersImperial WalkersCopperhead SquatsArm Circles Cocaine Bear CrawlBear crawl back to the kettlebells stopping every 2 white lines to do a Merkin. Upper Body CoPClose-grip curls x20Close-grip reverse curls x20Front arm raise x15Overhead press x30Swings x30Lawnmowers x15 per armSkullcrushers x20Chest press x30 Mosey to the bus loading area for a DORA100 Goblet Squats200…
Words of wisdom………but I am here to talk about a kettlebell workout. Here is a brief summary for your viewing pleasure:Mosey to the port-o-john area for Warm Up:Arm Circles, Don Quixote’s, Ukranian Soldiers, Copperhead Squats, Mummy Kicks, Bruce Lee Punches.Mosey back towards the flag and grab the KbellsExercise One: Self Dora100 curls – run after each set of 25 200 squats – run after each set of 50200 LBC’s – run after each set of 50 Exercise Two: One Pax carries their Kettle and 30 LB ruck plate across the parking lot and back. They call an exercise, which the…
Four bros assembled in the morning mist to get after it. I was in a mellow Q mood after an aerator had its way with me yesterday, and the PAX abided, but with some welcome resistance. So with much mumble chatter and a dash of vinegar… Helicopters OYO, Andy Dufresne, dead man hang, merkins, downward dog and cobra 20 swings, 20 goblet squats, 20 single leg deadlifts (10/leg), repeat 3x 10 WWIIIs, 50 single count American hammers, 75 calf raises, repeat 3x 20 upright rows, 20 skull crushers, biceps 21s, repeat 3x 20 overhead presses, 30 one arm rows (15/arm), repeat 3x Time called. The…
The forecast looked wet, but three Kettlebell studs emerged in the gloom for a solid workout. After a very, very short “run” the PAX warmed up with motivators, DMH, and a few other stretches as it was time to get after it. Took a walk around the school holding the KB in various positions. COP: 1- Single KB Complex. Right side- kneeling single overhead press, reverse lunge, KB grabbers, KB smokers, bent over rows, squat thrusters, kneeling twist press. Switch to left side and repeat circuit. First round was 5 reps, second round was 10 reps, third round was conceded…
I think the back blast title is self-explanatory. Men and women of a certain age, ah, well, we had a fun morning with sprawling conversations covering many topics. Like our F3 brethren at other AOs we also saw the UFO, staring slack-jawed while interstellar travelers approached our blue marble. UFO sightings are now a shrug and carry on with your day-type experience here in 2024. We did eventually get around to working out. Warmarama: Helicopters in cadence, rotator cuff stretches, Andy Dufresne, dead man hang, hold a deep squat, downward dog and cobra stretch The Work: 20 KB swings, 20 goblet squats,…