KettleBear back blast 12.19.18

QIC: Rash

Pax: Grovetucky, Tarmac, Lars, Specimen, Fresh Prince, Hack, LaLa, Bootleg, Schrute

COP: kettlebell cotton pickers x 10, sun gods x 20, standing rash stretch, sumo squats x 10, twisting lunges x 10

The Thang:  The Q is suffering from Holiday brain and apparently thought we could do 40 minutes of work in 30 minutes but the laws of physics got in the way so I’m sorry the left side got neglected.  3 rounds, 40 sec on, 20 rest followed by a track lap, alternating arms:  1. Rotating Side Plank, 2. Catch squat, 3. one arm deadlift, 4. low pull windmill, 5. Rotating cast and clean, 6. Clean and press, 7. Alternating hot potato row, 8. On arm KB swing.

BOM:  Grovetucky took us out.  Thanks for the great turnout, 10 strong.  I’ll work on my timing.

Camp Willis back blast 12.10.18

QIC: Rash

PAX: Grovetucky, Bootleg, Hack, Mogul, Fresh Prince, LaLa

COP: 1/4 mile mosey followed by cotton pickers x 15, willie mays hayes x 10, crescent lunge x 10, sumo squat x 10, sun gods x10 each direction.

The Thang:  7 exercise circuit, 45 sec on, 15 sec rest: kick throughs, pike pushup to bridge, box jump burpee, pistol squats, lateral grasshopper pushups, plank arms raises, broad jumps.  1/4 mile run between circuits for 3 circuits total then a final 1/4 mile mosey back to flag.

BOM.  Grovetucky took us out in prayer.  22 degrees. Great work this morning.

Camp Willis Back Blast 11.19.18

QIC : Rash

PAX: Mariah, Mogul, Grovetucky, Dimon, Bootleg, Teach

COP:  Few late arrivals due to moderate rain and sub-40 degree weather.  Tried to keep moving the whole time.  SSHx30, sumo squats x 15, crescent lunges x15, cotton pickers x 15, willie mays-hayes x 15

The Thang: Tennis court suicides, touch the end line on all 3 courts EMOM style 5 times over 5 minutes.  Second EMOM circuit 4 burpees, 10 mountain climbers, sprint 3 court lengths, adding a burpee each round for 5 rounds over 5 minutes.  Cool down shuffling the tennis court lines for a few minutes.  Final EMOM circuit, mini leg blasters (5 squats, 5 lunges each leg, 5 jump lunges each leg, 5 air squats) 5 rounds over 5 minutes

Finale: 3 vs 3 Pain train (Indian run with 6 performing a sprawl and 6 mountain climbers) 1/2 mile.  By the time we had figured out strategy, Mogul, Grovetucky, and Teach nipped us at the finish line

BOM: Thinking about recently injured and stressed safe workouts doing moves to standard and modifying when necessary.  Teach took us out.  Thanks for showing up in the gloom.  Appropriate start to Muck Fichigan week.

Camp Willis Preblast 11.19.18

Who: PAX of F3 Columbus, FNG’s

Were: Jones Middle school (AKA Camp Willis)

When: 5:30-6:15 AM

QIC: Rash

What:  A workout inspired by high school basketball conditioning.  There will be a lot of running (with modifications available) and a running clock for EMOM circuits.

KettleBear 10/24/18 backlist

QIC: Rash

Pax:  Grovetucky, Mogul, Hack, FNG Chris, LaLa, Rowdy, LowMan (Omaha), Steak, Brain, Mariah

COP: side straddle hop x 30, down dog/ up dog/ runner lunge/ teach stretch series, sumo squat x 20, chasing arms, kettle cotton pickers x 15, kettle lunge press x 10

The Thang: 40 sec on, 20 rest circuit left arm, run a lap, then right arm:  1) side plank, 2) squat and roll, 3) single leg deadlift, 4) windmill sit throughs, 5) swinging clean, 6) one arm press, 7) bent rows, 8) KB swing

Finished with 11 minutes of a ladder starting with one rep and increasing each round: 1) cross body press, 2) hand release pushup, 3) jump knee tuck.

BOM: welcomed our brother LowMan from Omaha and hopefully sent him back with some workout.  Also welcomed FNG Chris.  Grovetucky took us out in prayer.

KettleBear backblast 9/19/18

COP: Rash stretch, sumo stretch into sumo squat ICx15, cotton pickers IC x15, Discus stretch ICx10, Pistol stretch ICx10, Chasing arms

The Thang:  Tabada style, exercise for 20 sec on, 10 sec off 8 set each followed by 1/4 mi run

Kettle bell bob and weave

Kettle Bobs

Rack and Press

One handed KB swings

BOM: Bo headed to NC for hurricane relief, Teach took us out in prayer

Back blast 3.25.18 Camp Willis

A workout inspired by your favorite drinking games…

Qic: Rash

PAX: Maria, Grovetucky, Brain, Hack, Ball Bearing, Francis, Peaches, Teach, Bootleg

Warm Up: Down dog, push-ups, up dog

Rash stretch

Side straddle hop

Seal jacks

Crescent lunges

Sumo squats

Social! 5 Burpees

Inspired by Quarters:

25 Stairs

25 surfer get ups

25 hand release pushups 

25 Mary Catherine’s 

25 WW I’s

Run a lap until everyone finishes. 

Inspired by Flip cup:

Superman into boat flips

Dry Dock into table top flips

Inspired by Edward 40 hands:

40 yard dash then exercise

40 push-ups

40 Am Hams

40 squats

5 Social calls for 5 burpees during the workout

Streaking back to flag…

Asshole..  Choose your partners final burpee count.

Great job, guys.  Disappointed no one booted.  Will have to add alcohol next time…