F3 New Orleans

Tag: Sweaty Bells

  • Foggy fog

    Hey, YHC can’t remember jack from three weeks ago, so this is a guess. But he does remember it was foggy and dizzly.

    Begin with some SSHs, Low Slow Squats and other stretches of some variety or another.

    Suicide by lamp post: bearcrawl to a light, then do something (shoulder press?), mosey back; bearcrawl to second light, etc.; for eleven lights.

    Under the canopy for some leg work on the benches: 15 left leg step ups with kettlebells, 15 dips, 15 right leg step ups with kettlebells, 15 derkins, 5 box jumps; rinse and repeat with 10 and finish with 5 box jumps; rinse and release all with 5.

    Crawl back by the lamp posts: bear crawl with 5 crouching lawn mower starts with left hand and then 5 with right; bear crawl to next lamp for 10 and 10; then to next for 15 and 15; etc. for eleven lamp posts.

    Cross the road to close with a quick Circle of Mary or something or other. YHC apologizes for his fogginess: he should have posted this weeks ago. JV

  • Rain Rain go away! We want to Route 66 today!

    Raining cats and dogs as YHC pulled up to the AO at the Fly.  Would the PAX show???  Lucky for me Willie and Kong texted that they were on their way.  My trip out into the great, wet, gloomy gloom would not be for naught!  Here they are with Jingle Vader sprinkled in for good luck.  Let’s get this party started.  Disclaimer and off we go.

    Mosey to Shelter for Warm Up:

    • Toy Soldiers
    • Self-Love
    • Windmills
    • Jane Fonda’s
    • Open Gates
    • Close Gates

    Thing 1

    Stay in Shelter for

    • RL Step Ups with KB X11
    • Dips with KB X11
    • LL Step Ups with KB X11
    • Dips with KB X11

    Thing 2

    Time to get wet!

    Mosey to First Light for Route 66

    Starting at First Light  

    Manmaker’s – Merkin followed by right arm and left arm renegade rows with KB. Jump feet in then bring the weights up to shoulders while squatting. When coming out the squat shoulder press at the top.

    Start with 1 rep and walk/run to next light add a rep at each light up to 11 for a total of 66 manmaker’s.

    Thing 3

    Mosey back to Shelter and Circle up for:

    • Single Arm Switch Swings OYO 40 seconds
    • Tick Tock Lunge L OYO 40 seconds
    • Tick Tock Lunge R OYO 40 seconds
    • American Swing OYO 40 seconds
    • Rocky Balboas OYO 40 seconds
    • Squat to Press R OYO 40 seconds
    • Squat to Press L OYO 40 seconds

    Stay in circle for some Core/Arm work:

    • Skull crushers w/wife pleasers on upstroke IC X20
    • Flutter Kicks with Bell IC X20
    • Finish with Curls IC with Left Knee Raised then Right Knee Raised

    Count-off, name-o-rama, announcements, intentions and prayer.

    Thanks for letting me lead!

  • Round One

    Pulled up to the AO and saw more PAX at Sweaty Bells than ever before.  What’s up?  Not much it turns out: over half the PAX were weightless and split Dodge as soon as YHC gave a disclaimer.  But YHC was glad that Tiny Dancer 2 didn’t join these renegades.

    Warm-up: SSHs 25xIC, Hill Billies 25xIC, Arm Circles 25xIC, Squat Pulses 25xIC, Windmills 25xIC, Peter Parkers 25xIC

    The THANG: 20 halos, then 20 curls, then 20 tricep extensions, then 20 squats, then 20 figure 8s, then 20 kettlebell swings, and finished with a lap around the soccer field closer to the river.  Rinse and repeat, but with only 15 reps each time and a lap around the other soccer field.  Rinse and repeat, but with only 10 reps and a lap the opposite direction around the first soccer field.  Finally rinse and repeat with just 5 reps and a final lap around the second field likewise in the opposite direction.

    Circle of Mary:

    • LBT x20
    • Flutter Kicks x20
    • Hello Dolly x20
    • American Hammer x20
    • Crunchy Frogs x20
    • Dying Cockroaches x20
    • Manmakes x10 OYO

    Count Off, Name-O-Rama, Intentions, COP, and off to Coffeteria.  Thanks, JV

  • Whoa there little buddy…margaritas must wait!

    First sweaty bells of 2020, how many PAX would show to ring (bells) in the new year???  YHC was happy to see Pop-a-Lock locked and loaded to get his bells on when he pulled up.  Soon we were joined by Squeal and Jingle Vader.  Let’s get started!  Introduction and disclaimer, welcome to 2020 PAX oh wait is that Willie coming in hot???? More on that later.  Off we go.

    Stay in place and circle up for:

    Warm Up

    • Halos 10 Left then 10 Right
    • Windmills IC X15
    • Self-Love IC X20
    • Line Up on Soccer Field for Toy Soldiers until Q yells halt then Open Gates till Q yells halt and then Close Gates till Q yells halt.  Mosey back to bells.

    Circle Up for Iso and Combo Bell Exercises:

    • Lunge + Press IC X20 (Down/Up)
    • Rocy Balboas IC X20
    • Curl + Press + Tri-Extension
    • Rocky Balboas IC X15
    • Chest Press in Boat Position IC X20
    • Rocky Balboas IC 15
    • Skull Crushers in Boat Position IC X20
    • Rocky Balboas IC X15
    • Rows IC X20 L then R
    • Rocky Balboas IC X15
    • Switch KB Swings IC X20

    Mosey to bottom of hill for:

    11’s starting with Body Builders with Press then over the mountain alternating suitcase walk to Deadlift to Squat on other side.

    Mosey to Flag for…. Whoa there little Willie!  Bring that Bell back. Close that trunk.  We’re not done.  As Pop-a-Lock astutely noted, Willie you must wait for that margarita at Superior Grill for Saints pre-game.  We got one more thing to do!

    Circle up for Mary:

    • V-Sit Up with Russian Twist IC X10

    Now we are done!  Who Dat!  Oops too soon.

    Count-off, name-o-rama, announcements, intentions and prayer.

    Nice work King Kong for pulling a classic Gabby and showing up for Sweaty Coffee!

    Thanks for letting me lead!

  • Total Tension

    7 pax met at the grassy knoll at the Fly on the Sunday after Thanksgiving for some Sweaty Bells. YHC’s plan was to introduce the pax to the Total Tension strength program that we completed recently in Area 51. Details can be found here: https://www.strongfirst.com/total-tension-kettlebell-complex/

    After a brief disclaimer (maybe?), we circled up for a little instruction prior to the start of the workout. The first lesson: you need bigger bells. After that, we did a quick hard-style plank to get the feeling of the total body tension you’re supposed to be trying to achieve during this workout. Next, I explained the four exercises we’d be using today: the clean, the overhead press, the squat, and the renegade row. We partnered up by bell size (with one set of triplets due to the odd numbers).

    The Thang:

    • Double clean x 1
    • Double press x 1
    • Double front squat x 1
    • Renegade row x 1 per side – a renegade row is when you plank on the bells and row one, then the other

    Each round, increase the press reps by 1. The goal is to get to 6-8 presses before coming back down by one rep per round. If it’s too easy, you should increase the weight for the next workout.

    The finisher: 100 double swings in sets of 10-25

  • Table for 2 at Sweaty Bells

    Showed up at 625 with visions of Kettle Bells in my mind. After Voodoos education lesson in KBs last week – I did some research and sure enough 30lbs to 44lbs is the recommended weight range for KBs for men. So my 26.5 kettle is right in the women’s range…oh well.

    No one arrived at 630…so I started my first solo beatdown in 5 years of F3.

    I did a light warmup SSH X 20, and MTN CLIMBERS x 20 and one sprint.

    Then I did my prepared beatdown: 12 days of Christmas with Bells

    Day 1 Burpee

    Day 2 Tricep Press

    Day 3 Rows L and R arm

    Day 4 Goblet Squat. …When I got to Day 4 about 5 min into the beatdown – Tubesteak showed up!

    So once Tube was ready we started over. Instead of the cardio warmup we did a bell warm up Hot Potato, Halos, Figure 8, Around the Waist.

    Then we restarted the 12 days of Christmas with Bells

    1 Burpee

    2 Tricep Press

    3 Rows L/R

    4 Goblet Squat

    5 KB Swings

    6 Chest Press

    7 Russian Twist

    8 One arm press L/R

    9 Knelling Thrust to Press

    10 Wife Pleaser

    11 Seated Overhead Press

    12 Curls

    We finished at 705. So we closed with 4 corners on the soccer field.

    Corner one: Tricep Press x 25, Suitcase to next corner, KB Swing x 25, Suitcase to the next corner Chest Rows x 25, suitcase to the next corner, and then at the final corner we did Curl to Squat to Press x 15 Then we did one turkish getup L and R.

    Closed with a prayer and Thanks for the Coffee Tubesteak!

    Gabrielle with the Coffee post at PJS.

  • Gabby, Come Home

    Fall after Day Light Savings Time is glorious.  So git at it.

    Warm Up

    • SSHs 20xIC
    • Low Slow Squats 20xIC
    • Squat Pulses 10xIC (where are you, Shorty?)
    • Imperial Walkers 20xIC
    • Mountain Climbers 20xIC
    • Self Love OYO

    COP1:

    • Halo right 10xIC
    • Halo left 10xIC
    • Triceps 15xIC
    • Curls 20xIC
    • Suitcase lift right 15xIC
    • Suitcase lift left 15xIC
    • Kettle bell swings 25 OYO
    • Goblet swats 20xIC

    Even though Carrollton Soccer has finished up for the season, the PAX needs to respect the pitch: all those Latin Americans who know what they’re doing shouldn’t have to dodge holes in the field…  So the PAX moseyed to behind the goal for some egg tossing.  Bear-crawl to the other end of the field, while tossing your kettle bell.  Then lunge walk back.

    COP3: Sevens over the hill.  On one side, bench press (2 is 1) from 12 down to 2; on the other side, manmakers from 1 to 6.  Douille planked while the rest of the PAX finished.

    COP4: Where’s Gabby?  In an homage to all that could be right (or wrong) with Open the Gates and other such DownPainments, the PAX pair up for some sharing the love.  Each paid lock their ankles together to do Big Boi situps passing a kettle bells between them.  While one PAX is lifting the Kettle Bell, the other PAX is imitating him without a Kettle Bell.  Do it to a count of 20: decide whether 2 is 1 or not.  And then get shamed for making the wrong choice.

    Circle of Mary:

    • Russian Twists with Kettle Bells: 20xIC
    • Flutter Kicks 20xIC
    • Crunchy Frogs 20xIC

    Countoff, Name-O-Rama and COT.  Give thanks for all.  YHC, JV

  • The Day After the Tigers Defeated the Crimson Tide in Tuscaloosa – LSU 46 Alabama 41

    JV, Yankee, 86, Douille, and Mudbug joined YHC on a beautiful Sunday morning, the day after the Tigers defeated the Crimson Tide in Tuscaloosa.

    Fun Fact on the Tigers scoring 46 points on Bama

    1 – Most allowed by Alabama in Saban Era.

    2 – Most scored by LSU against Alabama in series history.

    I hope you are reading this War Eagle. “FORTY” six points!!! You’re welcome.

    The PAX circled up by one of the sideline of the soccer field and did the following warm-ups in cadence: self love x 10, windmills x 10, hill billies x 20, SSH x 20. The PAX then ran a lap around the soccer field and ended with more warm ups with the kettle bells: figure 8 between the legs x 10 in each direction OYO, halo x 10 in each direction OYO, shoulder presses x 10 IC, slow low squats x 10 IC.

    Round 1

    1. Each PAX did 100 kettle bell swings, then ran a lap around the soccer field.
    2. 100 chest presses, then ran a lap around the soccer field.
    3. 100 American Hammers, then ran a lap around the soccer field.

    The catch is whenever the PAX has to stop within the 100 reps for rest, he must runs from one end of the soccer field to the other side and back before continuing with his reps.

    Round 2

    1. 100 air squats, then ran a lap around the soccer field.
    2. 100 curls, then ran a lap around the field.
    3. 100 hello dolly, then ran a lap around the field.

    Same as round 1 about the run if the PAX has to stop within the 100 reps.

    Mary

    86 led with some V-ups and Douille led with modified Russian Twists

    COT – always an honor and grateful to lead. Thank You for pushing me on a regular basis.

    SYITG

    King Kong

  • Fog

    It was foggy in the gloom, so foggy that YHC can’t remember diddly of the PAX did, other than kettle bell tossing.  But it was a GREAT Beatdown.

  • Slow and Low that is the Tempo… on the River

    It was a beautiful Sunday morning where 5 PAX, equipped with an extra hour of sleep from falling back, gathered for a classic Sweaty Bells workout on the bustling banks of the Mississippi River. The standard disclaimer was given, and the following warm up commenced in cadence:

    SSHx20, Windmillsx15, Grass Grabbersx10, Arm Circles Forward/Backwardx5

    Halos x10 each direction, Figure8s x10 each direction, KettleBell Swingsx10

    The PAX then slow moseyed to the base of the hill for 15s with Thrusters on one side and Low Slow Squats on the other using kettlebells for each exercise, and the bell was suitcase carried over the hill alternating arms each time. 15s is a cousin to 11s! 

    Next up the PAX performed the following in a very slow cadence to maximize the burn:

    SIngle arm curls x 10 each arm

    Single arm tricep extensions x 10 each arm

    Rows x 10 each side

    Standard Curls x 15

    We ended the workout with a round of MARY in cadence:

    Penguins x 20

    Gabby Wipers x 10

    LBCs x 20

    Count off, Nameorama, announcements, and intentions were given, and the workout ended with a prayer.  It is always an honor to lead this group of men in a workout!