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1 Kettlebell, 4 PAX, and a Parking Lot…

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Early Morning texts started flying amongst Wescott #HIM at 4:33am this morning. Midget started the thread with a simple “Let’s do this.” In true M4L fashion, he not only managed to wrangle  Wescott clowns, but also several F3 Southwake PAX to participate in Raleigh workouts throughout the week, and also inspired the “Sir DawgPound” to join the kettlebell workout today,  allowing YHC the opportunity to make a guest appearance at Crazy Ivan this morning. With the leg feeling good, HC’d on EC with Deadbolt the night before. By 4:55am, we were ‘rolling’ and off to what would be the start of a great morning.

Arrived at the back Womble parking lot by 5:05am, started the Garmin and off we went. Took off to the right side of the soccer fields up Stinson en route to Main Street for the standard route. It had been awhile since experiencing an EC run and enjoyed the cool air and the relief of being able to run for the first time in a while. I had also forgotten how much I missed the comical exchanges that take place on these runs. You don’t exactly get quality Deadbolt commentary while running on a ‘dreadmill’ at the Fern. First mile was a solid 10:15 pace, but quickly picked up in mile 2 as we went sub 10, with a sub 9 in the last quarter mile to end the run.

As we ended the run in the back parking lot of Womble, we were quickly greeted by Pikachu and Pipe Dream, who were ready to see what the guest Q had planned for Crazy Ivan this morning. Armed with only 1-25lb kettlebell among the 4, YHC had to adapt and rely on gloom instincts to devise a beat down. Fortunately, Womble offers many amenities that create a ‘beat down friendly’ environment. Curbs and parking spaces would be the perfect backdrop for some strong work and great mumblechatter among the PAX.

At the start of the workout, YHC announced that since he hadn’t run in a while, we’d do a quick circle around the soccer fields to start the warm up, and was quickly corrected by DB, who reminded me that we just did a 2mi EC. Yep- short term memory is rusty, but it was go time. 4 PAX took off around the soccer fields and returned back to the lot for the following warm up.

Warm Up: Imperial Walkers x10, Hillbillies x10, Moroccan Nightclub x10, Goofballs x10 (shout out to Nemo), Michael Phelps, Clockwork Merkins x10, 5, 10, 5, 10. Lunge Walks from the end of the parking lot to the Speed Bump  w\Franksteins back to the middle of the lot.

The Workout: PAX occupied the curb with backs facing the soccer fields. With both hands on the curb, PAX held plank and curb walked it over  to the left, making periodic stops for Erkins x10 as they continued along the curb to the end (Total 50 Erkins (5) stops).  As we reached the speed bump, gave a quick 10 count and then proceeded to do some air squats 1 set x10. From the speed bump, PAX proceeded to occupy the parking spaces to the right. YHC called for some build-a-bears for the way back to the starting point. First PAX started to bear crawl the parking spaces (skipping one in between) while remaining PAX SSH’d waiting for their turn. Front PAX held plank while waiting for the remaining PAX to finish. Total of 13 Parking Spaces back to the starting point.

Quick 10 count, then PAX proceeded to the opposite curb for another set of curb walks, only this time inserting sets of Dips at period stops (5 stops x10 dips per stop). At the speed bump, a quick 10 count and lunge walked back , stopping at the midway point for a plank hold and alternating calf stretches, then followed to the end with Frankensteins.

With only 1-Kettlebell, did several rounds of kettlebell\core exercises alternating in a 1 to 3 ratio.  Rotating so everyone gets a turn.

First Round: Kettlebell Swings x 10 in cadence, while 3 PAX did LBC’s x10 (all in cadence)

Second Round: Kettlebell Tricep Extensions x10 in cadence, while 3 PAX did WWII’s

Third Round: Kettlebell Bicep Curls (5 each arm) in cadence, while 3 PAX did American Hammers

Fourth Round: Kettlebell Goblet Squats x10 in cadence, while 3 PAX did Homer to Marge

Fifth Round: Kettlebell Shoulder Presses x10 in cadence, while 3 PAX did Freddy Mercury’s

Quick 10 Count, then PAX did a lunge walk back to the midway point of the parking lot and occupied a parking space. Bear Crawled across to the opposite curb and then quickly turned into Derkin position with feet on curb and hands on pavement. Wall walked with period stops for Derkins x10 (5 stops 50 Derkins). Reached the speed bump, did a quick 10 count and then alternated lunge walks with Frankensteins back to the starting point.

Mary: Since we started with Clockwork Merkins, it only seemed fitting to end with some Clockwork Shoulder Taps. Starting at 12, proceeding to 3, then 6, and finishing with 9.

Announcements: HSHM next week. U-Turn tomorrow- standard loop, Any Given Sunday open for business 6am Sunday.

Prayer: M4L’s friends who were recently injured in a car accident as well as a Wescott Neighbor, who is recently undergoing treatment for thyroid cancer.  Deadbolt took us out in final prayer. Thank you to all veterans for their service.

Mosey With Bells

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Warm Up:

Side Straddle Hops
Fazio Arm Circle Forward/Backward
Good Mornings
Daisy Pickers
Frankenstein Kicks

The Workout:
Partner Up to Mosey Around the Soccer Fields.
Partner A did Kettlebell Farmer Carries; Partner B Bunny Hop
Stopped for 26 Kettlebell Swings
Partner Switched
Stopped for 26 Goblet Squats
Mosey Doing Tricep Presses
Halo’s Into Reverse Lunges
Mosey Doing Bicep Curls
Stopped for 26 Chest Squeezes
Head to the Playground
Did 3 Rounds of Kettlebell Swings (35, 35, 30) super setting with Max Pull ups
Circled up For Some additional Kettlebell exercises

Mary:
Midget 4 Life Love Handles
Around the world Knees
Around the world Waiste
Halo’s

Announcements:

SAS 5K
Beer Mile

Prayer:
Crablegs
Eastern Carolina Dealing with Hurricane

Crazy Ivan – Angry Music

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As this was YHC’s Virgin Q, Speed Racer (Peeping Tom’s cousin) came down from Carpex to join us!  After week after week of the Killers and other light stuff we took a heavier approach to the music this time around.

Warm Up:

Circled up and did the following:
15 Cadence Count SSH
10 Cadence Count Moroccan Nightclubs
10 Cadence Count Imperial Walkers
10 Cadence Count Hillbillies
10 Cadence Count Good Mornings (in honor of The Dawgpound)

Michael Phelps

 

The Workout:

Mosey to the playground – Start the hard stuff on the speaker

Station 1:

Plank Jacks / Merkins

Station 2:

Lunges with kettlebell twist / Kettlebell Swings

Station 3:
burpee snatch

Station 4:
TRX Superman / TRX Rows

Station 5:
TRX Chest Press / TRX T’s & I’s

Station 6:

Battle ropes

Station 7:

Sumo squat with kettlebell

Station 8:

10 OYO Pullups (this was the count between stations)

 

20 count to catch our breath

 

Circled Up for a “Finisher”

IC 2 Plank Jacks

IC 2 Merkins

OYO 2 Star Jumps

Repeat X8

 

Mary:

Pax Members called out exercises but had to involve a kettlebell.

10 – WWII with the Kettlebell
10 – Homer to Marge with Kettlebell
10 – American Hammer with Kettlebell
10 – LBC with Kettlebell
10 – Skull crushers

Dauber then led us through some Yoga moves for a good cool down and stretch.

Announcements:

9/11 Stair climb at NC State

Prayer:

BRR team competing this weekend and kids in sports.

Speed Racer took us out in Prayer.

 

It Takes Two

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Buford brought the music today.  We all learned a little bit about the man known as Buford.  NC State  Football songs where present in the mix along with some old school Rap.  It was a bummer though we didn’t hear Miley Cyrus though.  Also, I didn’t hear any Taylor Swift which I know Buford personally listens to on a regular basis.


Warm Up:

A quick run around the Soccer Fields.  Circled up for the following.

20 Cadence Count Side Straddle Hops
10 Cadence Count Fazio Arm Circles Forward
10 Cadence Count Fazio Arm Circles Backward
16 Cadence Count Good Mornings
10 Cadence Count Daisy Pickers
Mucho Chesto
10 Merkins
10 Wide Merkins
10 Close Grip Merkins
10 Left Hand Forward Merkins
10 Right Hand Forward Merkins

The Workout:

Partners Up and Journied to the Rock Wall with the surveillance camera — I’m waiting for a phone call
Partner A did 5 Turkish Getups Partner B held Balls to the Wall; Switch
Partner A did 4 Turkish Getups Partner B held Balls to the Wall; Switch
Partner A did 3 Turkish Getups Partner B held Balls to the Wall; Switch
Partner A did 2 Turkish Getups Partner B held Balls to the Wall; Switch

Made it back to the Playground
Station A was the timer.  The rest of the groups grab the TRX and if one wasn’t available did the same kettlebell workout.

Round 1:
Station A:
Partner A Bear Crawled dragging battle rope with 35 lb kettlebell
Partner B Jump Rope

TRX Excercise: Atomic Pushup
Kettlebell Excercise: Kettlebell Swing

Round 2:
Station A:
Partner A Seated pull battle rope with 35 lb and 18 lb kettlebell
Partner B Bear Crawl

TRX Excercise: Rows
Kettlebell Excercise: Figure 8s

Mary:

Circled Up and did some Hip Stretches.  I think this is when Pikachu hurt himself

Announcements:

9/11 Stair Climb
Vicious Fishes Crosby Show and Corn Hole

Prayer:

Clay — Roger Rogers Neighbor has Tumor around Spinal Cord after getting through Brain Cancer
Safe Run for the Blue Ridge Relay Team

My Triceps are Sore

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Warm Up:

Circled up and did the following:
10 Cadence Count Fazio Arm Circles Forward
10 Cadence Count Fazio Arm Circles Backward
10 Cadence Count Imperial Walkers
10 Cadence Count Hillbillies
10 Cadence Count Daisy Pickers

The Workout:

It has been a while since we did some Balls to the Wall.
Bear Crawl from Playground to Band Shelter
20 Box Jumps
30 Cadence Count Balls to the Wall
15 Box Jumps
25 Cadence Count Balls to the Wall
10 Box Jumps
20 Cadence Count Balls to the Wall
Jog back to the Playground

Partner up for Stations
One team was the timer.  Specifically the Pax doing ButtWalks or Bear Crawl/Crawl Bear

Round 1:

Station 1:
Butt Walk Forward/Backward
Alternate Wave on the BattleRopes

All Other Stations:
TRX Chest Press
Kettlebell Swing

Round 2:
Bear Crawl/Crawl Bear
Claps on the BattleRopes

All Other Stations:
TRX Rows
Burpees

Since there where only three groups we all did the next at the same time on the TRX/Kettlebell

Round 3: (2 Rounds Each)
20 Reps TRX Triceps
Kettlebell Tricep Presses

Round 4: (2 Rounds Each)
20 Reps TRX Biceps
Kettlebell Bicep Curl

Round 3: (1 Rounds Each)
20 Reps TRX Superman
Kettlebell Figure 8

Mary:

The Man — Burpee Roma

Announcements:
9/11 Stair Climb
Convergence South Wake 5 year

Prayer:
Crab Legs

7 PAX for Crazy Ivan- Cardio Playground

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Warm Up: Jog around the back lot, SSH x15, Imperial Walkers x10, Hillbillies x10, Morocan Nightclubs x10, Fazio Arm Circles 10F/10B, Tricep stretch R\L, Leg Stretch R over L\L over R, Michael Phelps

The Workout:

The Parking Lot

Fresh off of Crazy Time and some head locking by a skirted Midget, Crosby made a debut appearance to Crazy Ivan to join our ‘intimate group.’ He was quickly joined by 4 additional PAX and by 5:30, Mookie pushed ‘Play’ on a playlist that would set the tone for a high-intensity HIIT\Tabata beatdown, complete with Kettlebells, Battle Ropes, and TRX straps.

PAX circled up for a series of 3 sets of Kettlebell Swings for 11 reps each (this was a tribute to Pats #11-Julian Edelman).

Since today’s playlist featured old school 90’s rap tunes from Public Enemy, it only seemed fitting that after the 3rd set of swings, PAX were instructed to perform Clockwork Merkins in honor of Flava Flav and his trademark clock necklace.

Clockwork Merkins  x12, x3, x6, x9, x12

PAX took a quick 10 count and picked up the bells for the next series of Kettlebell exercises- 3 sets of Goblet Squats for 11 reps each. After the 3rd set of Squats, PAX assumed plank position and performed a series of Clockwork Shoulder Taps

Clockwork Shoulder Taps x12, x3, x6, x9, x12

PAX took another quick 10 count and picked up the bells for the next series- 3 sets of Curl presses for 5 reps per arm. After the 3rd set, PAX assumed plank position and performed another series of Clockwork Merkins

Clockwork Merkins x12, x3, x6, x9, x12

Kettlebells were gathered and PAX mosey’d from the parking lot to the Playground with the ‘F3 Boom Box’ (Red Solo Cup + iPhone) varying Kettlebell carries between John Cusacks and Farmer Carries.

The Playground

The Playground was equipped with 7 pain stations, complete with 3 hanging TRX straps, 1 Battle Rope, and various weighted kettlebells. Upon entry to the playground, Eminem’s ‘Til I Collapse’ kicked in at just the right time.

Tabata Style Workout- 20 secs on\10 sec off

Station 1- TRX In\Out Merkins

Station 2- TRX Chest Press

Station 3- TRX Back Rows

Station 4- Battle Rope

Station 5- Kettlebell Shoulder Raises (18lbs)

Station 6- Kettlebell Double Tricep Extensions (2 Kettlebells 25lbs/per)

Station 7- LBC’s

PAX completed 4 Rounds of 7 pain stations. This provided just enough time for 1 more round of Kettlebells\Clockwork in the parking lot. Mosey’d back to the parking lot. A series of 2 Upright Kettlebell Rows x 11 and 1 set of Shoulder presses x 5 R\L were performed…(actually x9 R\L as the Q lost count and did extra).

PAX performed lunge walks, alternating to Frankensteins to first backlot speed bump and then back to Kettlebells for Mary.

Mary:

Plank-O-Rama: Kettlebell Plank Cross-Overs, Offset Kettlebell Merkins, WWII’s, LBC’s, Freddy Mercury’s, Shoulder Taps, Pickle Pounders

Announcements:

Friday Post at Healing Transitions. Midget and DD planning to head out there this afternoon to post. Derek Davis 5K next week. 9/11 Stair Climb is coming up. Fantasy Football- if interested, see Peeping Tom for details.

Prayer: Hosselhoff’s mom who is having a procedure, holding her in our prayers. FedEx’s wife who is currently job hunting

10 PAX at Ivan Got Stronger Without Missing a Beat

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Pax: Emeril, Java, Nemo, Peeping Tom, Pipe Dream, Double D, M4L, OCR, Dauber, Mookie

Warm Up:

SSH x20, GM x10, Imperial Walkers x10, Hillbillies x10, Fazio Arm Circles x10 F\B, Legs\Arms- R over L\L over R, Tricep stretches-L and R

The Workout:

For the 2nd Q in a row at Ivan, Mookie forgot to hit play on the Ivan playlist, which may have been a blessing for those PAX with an aversion to 90’s Old School Rap.

PAX grabbed kettlebells and John Cusack’d to the far section of the back parking lot, each occupying their own parking space for the following:

3 Rounds of 8 Kettlebell Swings- after each round PAX bear crawled to the opposite parking space in front of them and waited for the 6th and grabbed the curb for sets of 10 curb Merkins (both hands on curb, R hand on curb, Left hand on curb). At the end of each curb Merkin Round, PAX Lunge and Frankenstein walked back to Kettlebells for swings.

Mosey’d Cusack style to the end of the lot for a series of Kettlebell squats

Goblet Squats X10, Squat Thrusters X5 R\L, Goblet Squats w\ delayed down\up cadence X10

Mosey’d Cusack style across to the back of lot for Kettlebell Arm exercises

Hammer Curls x10 R\L, Curl Presses x10 R\L, Tricep Presses x20

Mosey’d Cusack style to middle of back lot for Rounds of Upright Rows, Bear Crawls to opposite parking space, and curb Shoulder\Tricep Work

3 Rounds Upright Rows x10

Derkins  x12 (In honor of Tom Brady’s Birthday)

Shoulder Tap Derkins x12

Dips x33 (for Larry Bird- drawing inspiration from earlier Murph mumble chatter about Lightning and Legends)

Mosey’d to playground varying Kettlebell Farmer’s carries R\L, Midget Love Handle bends R\L, and Tricep extensions.

Playground: Back\Lat Work

3 Rotating Rounds of TRX front rows x10, Pull Ups x10, Kettlebell plank rows x5 L\R

Mosey’d Cusack style toward picnic table shelter, dropped bells and performed 15 standard Merkins, picked up bells and proceed toward tennis court side shelter where we encountered a FIA workout. There were no ‘Gun Show’ comments this week. I have to assume Dauber was focused on what the Q would call next..Q proceeded with instruction to perform Kettlebell presses on the walk and alternated with various kettlebell exercises (tricep extensions in cadence, presses, farmer carries, Cusacks) on return to back lot for Mary.

Mary

LBC x15, Freddy Mercury x15, Low\Slow Flutter x20, Plank-Standard, Right Arm Up, Left Arm Up. 1 Merkin w\hold for 30 seconds

Announcements:

U-turn\Ground Pounder tomorrow, Big Shout out to OCR for completing 5-Pack this week, Dauber for EC Murph

Prayer:

“Two are better than one, for if they fall, one will lift up the other” – Ecclesiastes 4:9-10

OCR’s co-worker who recently passed. Prayers to his family

Continued Prayer’s to Double D’s father.

You Wanna Join us for a Kettlebell workout?

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We 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

Crawl Space

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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– 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

 

 

 

 

 

The Man Strikes Again

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The Warmup:

Quick lap around the parking lot.  We then circled up:
25 Cadence Count Side Straddle Hops
10 Cadence Count Fazio Arm Circles Forward
10 Cadence Count Fazio Arm Circles Backward
15 Cadence Count Good Mornings
10 Cadence Count Right Leg over Left
10 Cadence Count Left Leg over Right
10 On my Down and on my Up Merkins

The Thang:

Partner Up for the following Dora
Dora of 100 Overhead squats (Each Member does 100 Reps)
200 Kettlebell Cleans
300 Kettbebell Swings

While Partner A is doing the exercise Partner B is John Cusacking around the Parking lot with their Bell

Finish with Burpe Roma Listening to the “The Man” From the Killers.  Instead of Side Straddle Hops we worked on our Love Handles by doing the Side Crunch with our Kettlebells.