2 PAX got stronger at Ivan with a full body kettlebell routine that yielded 4 sweat angels
Warm Up
Quick jog around the lot
SSH X 15
GM X10
Fazio Arms X 10 (F/B)
Daisy Pickers X 10
Stretch (Right Leg over Left, Left over Right)
Arm Stretch (Right Across body; Left Across Body)
The Work Out
Each PAX occupied a parking space with kettlebell for 2 Rounds of full body exercises
Legs- Goblet Squats X10, Alternating Leg Lunges X10, Squat thrusters X10
Following the 3 exercises, PAX bear crawled to opposite parking space across the lot for a series of non-kettlebell exercises
Standard Merkins, Curb Merkins (Right\Left) X 10
PAX lunge walked back to opposite space across parking lot for next series of kettlebell exerices
Shoulders-Upright rows X10, Quick Feet Shoulder Presses X10, Bus Drivers X10
Bear crawl to opposite parking space
Erkins, Derkins, Carolina Dry Docks X10
Frankstein walk to opposite parking space back to Kettlebells.
PAX retrieved kettlebells and went for a walk with alternated Cusacks and Farmer Carries to the far end of the lot and back to the originating parking spaces.
Arms– Kettlebell Curls X 10 (each arm), Overhead tricep presses X20
Bear Crawl to opposite parking space
Merkins, Erkins, Dips X10
Lunge Walk to opposite parking space
Back–Â Kettlebell Swings, Merkin Rows (5 Left Side, 5 Right Side)
Bear crawl opposite parking space
LBC X 15, Freddy Mercury’s X15,
Lunge Walk to opposite space
PAX retrieved bells for a Cusack\Farmer Carry Walk
After 2 rounds were completed, work out ended with 6 inch hold kettlebell presses X 10 and a series of plank holds and arm\leg stretches
Pilgrim Rock
/in Cletus/by 187Bernie did a Slight Variation to a Pilgrim workout…
Warmup: SSH, Good mornings, Mountain Climbers
Main Workout: 4 Stations
1- Burpees, Curls, Jack Web, Homer to Marge
2- KB Swings, w/ Jump, Squats, Lunge with Swing, Jumping Lunges
3-Uneven Pushups, Crawl Bear to Start Bear Crawl back, Plank to knee tap, lateral skaters
4-Plank, hollow hold, Mountain Climbers, Russian Hammers
Mary: Abs blast
Announcements: Kenny’s Grave – next Thursday – Banana Seat, Need Q for “Getting the Runs”; also low attendance for Saturday’s Ground Pounder.
Prayers: Roger Rogers grandfather, Injured, Crab Legs, those Traveling
You Wanna Join us for a Kettlebell workout?
/in Crazy Ivan/by DawgpoundWe started today at the playground. I brought the TRX for I was expecting a low turnout. To my surprise we had good numbers today with some regulars being out of town. DeAngelo joined us halfway through once Emeril sent him the invite. Expect to see him post sometime in the near future and he will get a name once he finishes his first workout. Thank you all for joining and leading by calling out Kettlebell exercises.
Warmup:
20 Cadence Count Side Straddle Hops
10 Cadence Count Fazio Arm Circles Forward
10 Cadence Count Fazio Arm Circles Backward
10 Cadence Count Right Foot Over Left
10 Cadence Count Left Foot Over Right
15 Cadence Count Good Morning
The Thang:
One Pax Member was on the TRX another was doing Derkins on the Tire or Pistol Squats. The Rest where doing Kettlebell Exercises called out by the pax. Pax members rotated through until all did the TRX Exercises. Kettlebell Exercises ranged from M4L love handles to Kettlebell Swings. There was even some mini Turkish Getups.
TRX Exercises:
15 Atomic Pushups (Feet in the straps; Pushups into a Pike); Derkins on Tire
10 Rows (Rotating hand position 10 Reps in Vertical and Horizontal hand position); Derkins on Tire
10 T’s to I’s; Derkins on Tire
10 Deep Squats; Pistol Squats
10 Tricep Presses; 10 Bicep Curls; Pistol Squats
Mary:
Circled Up at the end for some Mary. Pax Members called out exercises.
WWII with the Kettlebell
Homer to Marge with Kettlebell
Right Leg over Left Knee
Left Leg over Right Knee
American Hammer with Kettlebell
LBC with Kettlebell
Freddie Mercuries
Crazy Time 7/6/18
/in Crazy Time/by PikachuPax of three for crazy time this week.
Standard workout – the Murph. 1 mile run, 100 pull ups, 200 push ups, 300 squats, 1 mile run. All three pax went on to Cletus for Bernie’s AMRAP beatdown.
Patriot Games
/in AO Post/by Skidmark33 men completed the Patriot Games workout and celebrated our nation’s independence.
3 FNGs:welcome midstick,waterboy, and cliffhanger
Announcements: F3 dad’s camp, Kid Cracker has tickets
Prayers: Crablegs, Pax dealing with injuries, families, marriages, military, great discussion about how F3 has impacted us and how each of us use it in our daily lives, the community is watching us be better men and make our community better, read Freed to Lead
Backblast thingamajig
/in Cletus/by DawgpoundQIC: Sliderule
FNG in attendance, so disclaimer was given, prompt start at 5:45
Warm Up
Reverse Indian Run w/ Burpees to start. We’ve done this several times at Cletus. Apparently Brony and Peak Week never managed to attend when it happened, though. Therefore, there was much mumble chatter and complaining. The exercise itself is straightforward. Pax runs in a line, front man sprints to back. When he reaches the back, he calls “DOWN” and entire Pax drops for a burpee. Repeat. Apparently, this extended beyond the capabilities of some of our veteran pax.
So, Audible â…” of the way around the soccer fields to do:
Fence work: 10 Derkins on each rung alternating with 10 count BTTW or People’s Chair.
Partner Carry back to parking lot (~ 80 yards), then switch partners to fence across street
Thang Pt 1
Typewriter on the wooden fence, alternating height, derkins, side to side.
Thang Pt 2
11’s on the hill. 10x Burpees at the bottom, run up the hill backwards, 1x Derkin at the top. Go until Lucky Charms finished. I think I made it to 4 burpees. This was the pinnacle of “You vs. You”. Lucky lapped me (and pretty much everyone else) before I made it up the hill twice.
Bear Crawl the parking lot back to the gate. Speedsters went to go get a “curling rock” and meet us at the playground. Slower guys did an Indian Run the long way around the soccer fields.
Thang Pt 3
Split into groups of 4 for 3 rounds of the following:
Pax 1: AMRAP pullups
Pax 2: AMRAP curls
Pax 3: AMRAP triceps extensions
Pax 4 (timer): 10x merkins
Rotate through the exercises 3x each.
Some guys return the rocks, others head to tennis courts. First ones to the courts do wheelbarrows & everyone bear crawls in the six.
Mary:
Freddy Mercury, 10x forward, 10x backward. 6 inch / 45 degree / 6 inch leg hold.
COT
Our Six in COT was Crosby. Dude came out this winter for the first time and got named for his love of the Capitals (was rocking a Caps sweatshirt). He quickly got his comeuppance with them winning the Cup this year, much to the chagrin of a half dozen Pens fans who named him. After attending 1x/week for a couple months, Crosby has been killing it lately and even attended the pre-Cletus Murph. It’s awesome to see him get involved and invite his friends. Might be time for him to step up and Q soon! We’re better because you’re here, Crosby, keep it up, dude!!!
Announcements
1776 Workout July 4th @ Disney. Ugh.
Ongoing prayers for Crab Legs
CHiPs is Riding Solo
/in Paradise City/by ChipsPAX: Slide Rule, 187, Pablo, Ramsey, Kid Cracker, Lip Stick, Doc, Fog Horn, Lucky Charms, Breach, The Dawg Pound, Vlasic, UTI, Peeping Tom, Axe, CHiPs.
EC: CHiPs, UTI, The Dawg Pound, Peeping Tom (2 miles)
Warm-Up: One lap around the four corners, then one lap around with exercises on the corners. (20 SSH; 10X10 Imperial Walker/Hillbillies; 10X10 Sir Fazio Arm Circles; 25 Mtn Climbers; 25 Sumo Squats)
The Thang: 1) Divide into two groups and perform Triple 7’s on the Ramp. (Down and back=1, 7-Wide-grip Merkins on the top and 7-Standard Merkins on the bottom X7). 2) Bear crawl parking area with some mogul jumps, then lunge walk back with sumo squats.
Head to the Birth Canal with a partner for some Ballz2Wall and Preacher’s Chair while the other partner runs to where the sidewalk ends.
Mosey back to the court for Mary led by Breach
Announcements: July 4th Convergence at Disney for 1776 reps of goodness.
Prayers: Ramsey’s grandmother passed away last week, pray for the family and for Ramsey’s safe travels to the funeral in CA. Praying for Crab Legs always, and the unspoken prayers that are needed. Also, CHiPs M lost her grandmother last week also, pray for peace and comfort for the family.
CHiPs Word of the Day: Realize how important your role as a father can be in your child’s life. A lot of people, especially women, have daddy issues that result from father’s not fulfilling their role as a Dad the way that they should. Strive to be the best DAD that you can be everyday and remember that regardless of your situation, you have a Good, Good Father in Heaven that loves you unconditionally.
Verse: Psalm 36:7, How precious is your unfailing love, O God!
U-Turn with Kotters and BRR
/in U Turn/by SkidmarkGood number for U-Turn.
Ranges from 5 – 9.5
Welcome FNG Whiteout
Crawl Space
/in Crazy Ivan/by Mookie2 PAX got stronger at Ivan with a full body kettlebell routine that yielded 4 sweat angels
Warm Up
Quick jog around the lot
SSH X 15
GM X10
Fazio Arms X 10 (F/B)
Daisy Pickers X 10
Stretch (Right Leg over Left, Left over Right)
Arm Stretch (Right Across body; Left Across Body)
The Work Out
Each PAX occupied a parking space with kettlebell for 2 Rounds of full body exercises
Legs- Goblet Squats X10, Alternating Leg Lunges X10, Squat thrusters X10
Following the 3 exercises, PAX bear crawled to opposite parking space across the lot for a series of non-kettlebell exercises
Standard Merkins, Curb Merkins (Right\Left) X 10
PAX lunge walked back to opposite space across parking lot for next series of kettlebell exerices
Shoulders-Upright rows X10, Quick Feet Shoulder Presses X10, Bus Drivers X10
Bear crawl to opposite parking space
Erkins, Derkins, Carolina Dry Docks X10
Frankstein walk to opposite parking space back to Kettlebells.
PAX retrieved kettlebells and went for a walk with alternated Cusacks and Farmer Carries to the far end of the lot and back to the originating parking spaces.
Arms– Kettlebell Curls X 10 (each arm), Overhead tricep presses X20
Bear Crawl to opposite parking space
Merkins, Erkins, Dips X10
Lunge Walk to opposite parking space
Back–Â Kettlebell Swings, Merkin Rows (5 Left Side, 5 Right Side)
Bear crawl opposite parking space
LBC X 15, Freddy Mercury’s X15,
Lunge Walk to opposite space
PAX retrieved bells for a Cusack\Farmer Carry Walk
After 2 rounds were completed, work out ended with 6 inch hold kettlebell presses X 10 and a series of plank holds and arm\leg stretches
Exhaustion in the AM
/in Morning After/by Lab RatLab Rat, Stovepipe, Pickin’ n’ Grinnin’, Laker, 2%
Warm Up
3x laps around the lot with the agility ladder mixed in at the end, circled up for SSH, Arm circles, and good mornings
The Workout
Lined up along the crosswalk
-5 jumping lunges each leg for every white line until PAX reached the stop line, plank for the 6.
-5 WWIIs back down to the cross walk on each line, plank for 6
-5 merkins each line, bear crawling to next. Al Gore for 6
-5 pulse ups each line going back down, Al Gore for 6
Over to the Rocks
-Around the PAX 2x each calling out an exercise with the rock
Mary
Plank-o-Rama
COT
Prayers for travels coming up for Laker and Stovepipe. P&G and Lab Rat’s job situation, 2% finalizing home inspection for foster care.
Crazy Time Keeps Rolling
/in Crazy Time/by PikachuPax of 4 gathered under the moonlight for Crazy Time. WebEx dropped by on his way to getting some miles – he got in 8 before the workout!
No announcements and we all did our thing – great work men!