Nine brothers showed up and put in the work, rocked out if you will. The air smelled skunky, with maybe some burned rubber mixed in there? Just trying to paint a picture folks. We stood in our circle with zero mosey for 45 minutes, but veins bulged, chests heaved, and metal was swung. PAX generally agreed the back half of the workout was more enjoyable than the front half.* Warmarama: Andy Dufresne stretch, lean to right and left sides to stretch the lats, helicopters, deadman hang straight right and left, hold a deep squat to stretch, SSHs, 20 in cadence…
Browsing: The Old Hundred
A clan of 7 kettle bell fancy boys took to the grounds of Old Hundred elementary for today’s version of SOJ Takeover. The 35 minute drive was well worth it for YHC – I loved putting the smack down on a willing group of PAX. Eddie Vedder sang along to the following… Warmarama: Mosey, various IC reps and stretches Plank: F3 Credo, Mission, Name the Pax – Renegade rows for a missed answer COP 1 – Rifle Carry Walk All Rifle Carry – when YHC Drops (IC) 10 KB Swings 10 Curls 10 Front Squats COP 2 – Triple Check…
Six fearsome HIMs made the right choice and posted for a kettlebell beatdown at the Old Hundred AO. Warmups included: Andy Dufresne stretch w/ stretches to left and right sides for the lats, helicopters, grass grabbers/cherry pickers, hold a deep squat position, sitting hamstring stretch, lay on your back and pull right then left knee into your chest, Wilson and Fudd’s wives, Roscoe’s mom There was not much ab work in the KB routine today, so we included some in the warmarama: Freddie Mercurys with normal, quick, and slow cadences, box cutters, flutter kicks The Thang: 20 KB Swings 20…
10 F3 men, shaking off the long weekend of a few drinks, a few hot dogs, a Convergence, some pool time, beach time, boating, grilling, and yard work. Who’s ready to throw some weights around. Let’s go! Warmarama: Mosey lap around the parking lot, Circle Up, SSH, Helicopters, Arm Circles, DQ, Imperial Walkers, Cherry Pickers. The Thang:Tabata: 1 minute work, 15 second’s rest. X 4 (20minutes)1: Swings2: Curls3: Lawn Mowers4: Skull Crushers4 Rounds Tabata: 1 minute work, 15 second’s rest. X 4 (20minutes)1: Lunges2: Curb Calf Raises3: Sumo Squats4: Run to the line and back 1 Burpee.4 Rounds Mosey Cool…
3 PAX gathered at the Old Hundred Racetrack for a hot potato. Nancy started us off, Tzatziki keep the hart pumping and # Doors Down took us out. Warm Up: Inviable jump rope, Imperial Walkers, Arm Circles, Don Quyotes, Merkins, LBC, Mosey- COP 1: 3 rounds of Kettlebell Swings, Curls, Skull crushers, Overhead press, deadlifts, lunges, short mosey- COP 2: 2 rounds of goblet squats, Lawnmowers, American Hammers, and a longer mosey- COP 3: 2 rounds of Eye of the storm- burpees, side straddle hops, and then with coupon-curls, and lawnmowers- Numbers, Names, Announcements & Prayers. Small group…
Big data got the best of me. Sunday, I noticed that I was 3 Qs short of 70 all-time Qs. Not impressive for most of the OGs out there, but it pushed me to lead 3x this week. Anyway, today was about getting pool ready. Here is how it went down: Mosey around the back side of the school doing a farmer’s carry….when I started to hear, “how much longer Heist?”, I knew it was time to stop. COP 1 KB swings (20 x) KB stepups (using the tables with built-in seats). 15x both legs KB curl (sitting on bench)/Bench…
rolled up to a thick group of men ready with the kettle bells. There was concern about the size of mcGruff’s kb. There was talk of riot gear and daydreaming about it. Class three says it’s not as fun as it looks. there was a good mood, some classic vinyl on the speaker and we got pumped. COP mosey, ssh, merkin, helo’s, cherry picker, stretching kettle bell THANG circuit exercises 1 – 10 /15/20 run between kb swings, halos, curls, ww2, presses lying down 2. 10/15/20 run between deadlift, lawnmower, press overhead, single leg deadlift, 3. 10/15/20 skull crusher, lunge,…
10 grown-boys flew out of bed this morning in hopes of playing wiffleball with some friends. But with the Q down for the count, we audibled and here’s how the play unfolded… Warm Up – Moseyed around the perimeter of the parking lot and set up camp in the middle for some stretching. Gave the F3 mission and got into it…SSH, Dead-Man Hang, Cherry Pickers, Arm Circles, LBC’s, Leg Stretches, Merkins, Wilson’s Wife and Fudd’s Wife. The THANG – With kettlebells in hand, moseyed over to the bus loop where the PAX spread out so that each man stood at…
cop warm up with Merkins, sstraddle hops, LBC’s, cherry, pickers, helicopters. thang 5 exercises in each Circuit 16 reps each exercise Round 1 Kb swings halos curls for girls Ww2 presses lying down Wait 30” Round 2 deadlift lawnmower goblet march Press overhead Single leg deadlift 30” Round 3 Offset (one hand out) squat Skull crusher Goblet lunge Lateral raise Dolly while holding kb in air Round 4 Farmer carry (march) Kb plank drag RosLita while holding kb in air Thruster – squat and thrust up Wind mill 30 sec Back to round 1 rinse and repeat until time cot number…
Put in that work! Warmarama: 1/2 mile mosey around the grounds. SSH, Deadman Hang, Imperial Walkers, Arm Circles, DQ, Cherry Pickers. The Thang: Same as last week… Let’s Goooo 4 Rounds: 1 minute each AMRAP, 15 sec rest..SwingsCurlsLawnMowersSkull Crushers 4 Rounds: 1 minute each AMRAP, 15 sec rest..KB LungesCalf Raises (on the curb)Sumo SquatsBurpees Mosey cool down around the parking lot.BTTFAnnouncements: See SlackOyster took us out…