Sloth Becomes More Sexy With Kettlebells

[Sloth the Enduring]

Title blatantly stolen from an over-the-top Dragon Door (RKC) article. 

 

While this sounds like a Ranger challenge, sexier is faster.  That’s the real reason why cyclists shave their legs.  

 

Also fast is sexy.  It’s a whole positive feedback loop.  

[deftona]

Here for the sexy.

[Tanktimus the Encourager]

Following to watch you be sexyfast and fastsexy.

[Xena]

3 hours ago, Sloth the Enduring said:

Title blatantly stolen from an over-the-top Dragon Door (RKC) article. 

 

While this sounds like a Ranger challenge, sexier is faster.  That’s the real reason why cyclists shave their legs.  

 

Also fast is sexy.  It’s a whole positive feedback loop.  

 

To make it truly Scout-like I feel like I need to add something about "going longer"...but I'm afraid my decency sensor can't quite figure out the line between cheeky and obscene at this exact moment, so please imagine a slightly naughty yet mostly non-offensive comment

[Tanktimus the Encourager]

1 hour ago, Xena said:

 

To make it truly Scout-like I feel like I need to add something about "going longer"...but I'm afraid my decency sensor can't quite figure out the line between cheeky and obscene at this exact moment, so please imagine a slightly naughty yet mostly non-offensive comment

Sometimes the implication is superior to the depiction. 

[Strickland5]

Some of my favorite kettlebell + body weight workouts

 

Triple Cross

Warm-up – 3 turkish getups (tgu) each side no weight & 3 1 minute ab bridges with 30 sec rest

• 3 circuits repeated 3X each
• Circuit 1
– 25 KB swings
– 2 TGU L
– 2 TGU R
– 25 Side V-Up L
– 25 Side V-Up R

• Circuit 2
– 10 KB Figure 8 to hold (5 each side)
– 10 V-Up
– 10 KB Bicep Curl to Overhead press to Tricep extension
– 10 Plank Knee to Elbow (5 each side holding for 2 sec at elbow)

• Circuit 3
– 10 Bent Knee Reverse Crunches w/ hold at top L
– 10 Bent Knee Reverse Crunches w/ hold at top R
– 10 Clean and press L
– 10 Clean and press R
– 10 Up and Over

 

 

 

 

Halo Up Buttercup

Warm-up: 
– 3 turkish getups each side with no weight
– 3 30 second plank with hip dips with 30 sec rest

• Rounds are 1 minutes long and consist of several exercises. Each group of 
exercises will be completed 3x.

– Round 1
• Swing
• Up and Over
• Half Windmill Left side
• Half Windmill Right side
– Ab bridge round: 1 minute ab bridge, 30 second rest, 3X

– Round 2
• Single arm swing left
• Single arm swing right
• Halo, 2 left, 2 right
– Ab bridge round: 30 second ab bridge, 15 second rest, 3X

• Complete workout with 3 Turkish getups slowly on each side

 

[WhiteGhost]

Following for speedy sexy stuff.

 

Do not disappoint me!

[Xena]

20 hours ago, Strickland5 said:

Halo Up Buttercup

 

I don't think I know how to do all the exercises, but I kind of want to come up with some variation on this just because I like the name :-)

[Sloth the Enduring]

Here for the sexy.

 

 

 

Following to watch you be sexyfast and fastsexy.

 

You keep doing this; now I gotta figure out the difference.  

 

 

To make it truly Scout-like I feel like I need to add something about "going longer"...but I'm afraid my decency sensor can't quite figure out the line between cheeky and obscene at this exact moment, so please imagine a slightly naughty yet mostly non-offensive comment

 

LOL.  

 

Sometimes the implication is superior to the depiction. 

 

True that.  I couldn’t come up with anything good.  

 

Some of my favorite kettlebell + body weight workouts

 

Triple Cross

Warm-up – 3 turkish getups (tgu) each side no weight & 3 1 minute ab bridges with 30 sec rest

 

• 3 circuits repeated 3X each

• Circuit 1

– 25 KB swings

– 2 TGU L

– 2 TGU R

– 25 Side V-Up L

– 25 Side V-Up R

 

• Circuit 2

– 10 KB Figure 8 to hold (5 each side)

– 10 V-Up

– 10 KB Bicep Curl to Overhead press to Tricep extension

– 10 Plank Knee to Elbow (5 each side holding for 2 sec at elbow)

 

• Circuit 3

– 10 Bent Knee Reverse Crunches w/ hold at top L

– 10 Bent Knee Reverse Crunches w/ hold at top R

– 10 Clean and press L

– 10 Clean and press R

– 10 Up and Over

 

 

 

 

Halo Up Buttercup

Warm-up: 

– 3 turkish getups each side with no weight

– 3 30 second plank with hip dips with 30 sec rest

 

• Rounds are 1 minutes long and consist of several exercises. Each group of 

exercises will be completed 3x.

 

– Round 1

• Swing

• Up and Over

• Half Windmill Left side

• Half Windmill Right side

– Ab bridge round: 1 minute ab bridge, 30 second rest, 3X

 

– Round 2

• Single arm swing left

• Single arm swing right

• Halo, 2 left, 2 right

– Ab bridge round: 30 second ab bridge, 15 second rest, 3X

 

• Complete workout with 3 Turkish getups slowly on each side

 

 

Holy crap. That’s like a year’s worth of core work for me.  

 

Following for speedy sexy stuff.

 

Do not disappoint me!

 

Ahem... *affects sultry voice* I would never disappoint you and your tremendous quads.  

 

 

I don't think I know how to do all the exercises, but I kind of want to come up with some variation on this just because I like the name :-)

 

You could just steal the name and do the halos.  They’re great for putting your shoulders back where they belong after too much time hunched over a computer.  You might like get ups too; you can think of them as weighted yoga. 

 

[Sloth the Enduring]

9/9/19 Monday

 

Much as it was hard to go back a week earlier than usual, ultimately I think having a two week long workshop week was a good thing.  We’re much readier for the students and things seem to be going well.  

 

Here’s a sad story.  I was talking to my most difficult student today.  Her mother died this summer.  I already knew that, but I found out her mother used to be an aide in my room (like 12 years ago) and her big brother was my student 9 years ago.  Now he’s 21, in college, and raising her. I can’t even imagine.  

 

Happy story.  We’re fostering a teeny tiny werewolf.  I was not expecting a new dog for a while. 

 

 

 

Fitnessing.  Simple and Sinister.  Warm up at 12 kg.  Get ups at 12 kg.  1 arm swings at 16 kg - I can probably move that up.   

I ran across some info on the goblin squat (first weighted movement (3X5)).

 

 

 https://youtu.be/u7-HLtOglfM

 

[Tanktimus the Encourager]

That is by far the cutest dog you have ever posted on here.

[deftona]

Your new dog looks like David Boreanaz. 

[KB Girl]

Very cute dog! 

 

You know... KB sport is actually really scouty. It's mostly an endurance sport. Maybe you should get into it after all?

 

[Sloth the Enduring]

On 9/10/2019 at 7:40 AM, Tanktimus the Encourager said:

That is by far the cutest dog you have ever posted on here.

 

He's up for adoption if you're looking to add to your family again.

 

21 hours ago, deftona said:

Your new dog looks like David Boreanaz. 

 

I had to look him up.  I get more of a Lon Chaney Jr. vibe, but I can see that.

 

5 hours ago, KB Girl said:

Very cute dog! 

 

You know... KB sport is actually really scouty. It's mostly an endurance sport. Maybe you should get into it after all?

 

 

You'd have a better chance of selling me if you talked about the great quads KB sport folks have.  You'd also have to tell me I could keep breathing backwards, 'cause I just can't do it the other way - the RKC ruined me.

 

Huh, that was your 6666th post.

[Sloth the Enduring]

9/10/19 Tuesday

I woke up a bit late.  I also spent the morning throwing up (retching to be more accurate) non-stop.  I'm not sure what that was about, but it's done now.  I probably touched a door knob that 100 germy sixth graders use and picked something up.  Anyway, no fitnessing.

 

I have a fitness watch now.  It doesn't agree with my phone.  Yesterday I got about 9,000 steps on the watch, but 21,000 on the phone.  I'll have to do some experimenting to figure out which to believe.

 

9/11/19 Wednesday

S&S warm up at 12kg, get ups at 12kg, 1-arm swings at 16kg.  I'm going to weight until Monday to progress the swings.

 

In case you don't know, and are interested, the S&S or Simple & Sinister program is:

Warm-up - three rounds of

5 glute bridges

arm bars for 5 breaths per side (not part of the official program)

5 prying goblin squats with 1-5 arm curls as I sit in the hole ('cause biceps)

5 halos or ribbons

 

Get Ups 1/1 X 5 - the program puts these last, but I won't do them unless the swings are the reward

 

KB Swings 5/5 or 10 X 10.  You can add this to the list of things that make @KB Girl go WTF, I've been using my free hand to punch my belly at the top of the swing; this forces me to brace properly.  Another tidbit from an over-the-top RKC blog post.

ETA: I almost always swing EMOM, chasing a faster time feels irrelevant to my goals. 

 

I'm aiming for five days per week.  If I'm not diddling around I get it done in under a half hour.

 

There are also two stretches proscribed for later in the day, but I never do them.

 

Even after only a few days, I feel a lot better doing the program.  Like I'm moving better, my back is more solid, and I'm feeling generally stronger again.  The first three days after restarting were pretty rough though.

[KB Girl]

1 hour ago, Sloth the Enduring said:

Huh, that was your 6666th post.

Makes sense for trying to lure you over to the dark side! Though really I think it's the enlightened side, but I'll acknowledge that I'm biased. 

 

43 minutes ago, Sloth the Enduring said:

I've been using my free hand to punch my belly at the top of the swing; this forces me to brace properly.

well.. if you're putting way too much effort into a swing anyway, might as well protect that back of yours. 

 

1 hour ago, Sloth the Enduring said:

You'd have a better chance of selling me if you talked about the great quads KB sport folks have.

LOOK AT THOSE QUADS 

My quads giving up is also why I got 4th place at the world championship this year instead of somewhere on the podium ;_; 

[Loveable_Bouncer]

Aww adorable puppy! 

Interesting takes on the kbs. Will stick around for the ultimate look and fitness euthsiusm.

[Tanktimus the Encourager]

2 hours ago, Sloth the Enduring said:

 

He's up for adoption if you're looking to add to your family again.

 

We're looking to rescue a Great Dane next summer.

[Xena]

On 9/9/2019 at 11:38 PM, Sloth the Enduring said:

You could just steal the name and do the halos.  They’re great for putting your shoulders back where they belong after too much time hunched over a computer.  You might like get ups too; you can think of them as weighted yoga. 

 

 

Totally love this idea. And "Halo + Get up" makes sense as Halo-up.

 

On 9/9/2019 at 11:53 PM, Sloth the Enduring said:

We’re fostering a teeny tiny werewolf.

Love this description.

 

So sorry to hear the story of your student. Wishing the best for that family.

[Strickland5]

On 9/9/2019 at 5:23 PM, Xena said:

I don't think I know how to do all the exercises, but I kind of want to come up with some variation on this just because I like the name :-)

Eh, none of them are terrible complex and the internet will teach you any you don't know

 

On 9/9/2019 at 8:38 PM, Sloth the Enduring said:

Holy crap. That’s like a year’s worth of core work for me.  

Or 45minutes each

[Mrs Van]

If you do kettlebells in heels... I don't know what I'd give to see that, but darn... that would be MIGHTY IMPRESSIVE!

With regards to your actual exercise challenge... I'm just here to watch for the usual shenanigans you are up to.

 

On 9/10/2019 at 5:53 AM, Sloth the Enduring said:

Here’s a sad story.  I was talking to my most difficult student today.  Her mother died this summer.  I already knew that, but I found out her mother used to be an aide in my room (like 12 years ago) and her big brother was my student 9 years ago.  Now he’s 21, in college, and raising her. I can’t even imagine.

Aawww, big hug for your student. She's had a rough time by the sounds of it. Also can't be easy on a 21yr old to raise a kid, while he is still trying to study and get his life in some kind of order. *big hugs* But it says a lot that she was willing to trust you with her heart ache.

On 9/10/2019 at 5:53 AM, Sloth the Enduring said:

Happy story.  We’re fostering a teeny tiny werewolf.  I was not expecting a new dog for a while. 

Oohh! Isn't he adorable!?

11 hours ago, Sloth the Enduring said:

Even after only a few days, I feel a lot better doing the program.  Like I'm moving better, my back is more solid, and I'm feeling generally stronger again.  The first three days after restarting were pretty rough though.

Even though the first couple days were rough, I'm glad you're seeing some improvement already.

[Sloth the Enduring]

22 hours ago, KB Girl said:

Makes sense for trying to lure you over to the dark side! Though really I think it's the enlightened side, but I'll acknowledge that I'm biased. 

 

well.. if you're putting way too much effort into a swing anyway, might as well protect that back of yours. 

 

LOOK AT THOSE QUADS 

My quads giving up is also why I got 4th place at the world championship this year instead of somewhere on the podium ;_; 

 

That had to be a crusher.

 

IKR, I can't watch a sport video without marveling at the quads.

 

Oh definitely.  StrongFirst Hardstyle has to be the dark side of kettlebelling.

 

21 hours ago, LovelyBouncer said:

Aww adorable puppy! 

Interesting takes on the kbs. Will stick around for the ultimate look and fitness euthsiusm.

 

It's always nice to have neighbors around.

 

21 hours ago, Tanktimus the Encourager said:

We're looking to rescue a Great Dane next summer.

 

Really?  I've never met a great dane that wasn't super nice, but I can't imagine the cost of food or the yard clean up.

 

19 hours ago, Xena said:

 

Totally love this idea. And "Halo + Get up" makes sense as Halo-up.

 

Love this description.

 

So sorry to hear the story of your student. Wishing the best for that family.

 

They're good people.  I think they'll get through this okay.

 

Halo-Up would do your body a world of good.

 

14 hours ago, Strickland5 said:

Eh, none of them are terrible complex and the internet will teach you any you don't know

 

Or 45minutes each

 

45 minutes?  *starts ciphering*  Nope, it adds up; that's about a year's worth of core work for me.  It probably wouldn't hurt to do a bit more.

 

11 hours ago, ElizeElvinFoxRyder said:

If you do kettlebells in heels... I don't know what I'd give to see that, but darn... that would be MIGHTY IMPRESSIVE!

With regards to your actual exercise challenge... I'm just here to watch for the usual shenanigans you are up to.

 

Aawww, big hug for your student. She's had a rough time by the sounds of it. Also can't be easy on a 21yr old to raise a kid, while he is still trying to study and get his life in some kind of order. *big hugs* But it says a lot that she was willing to trust you with her heart ache.

Oohh! Isn't he adorable!?

Even though the first couple days were rough, I'm glad you're seeing some improvement already.

 

 Thanks my dear.

[Sloth the Enduring]

9/12/19 Thursday

 

I can't think off any shenanigans to post about, sorry @ElizeElvinFoxRyder.  I looked through an old log book this morning and noticed that two years ago I was 17# / 7.7 kg lighter and my belly was 2.8" / 7cm smaller.  It was a bit disheartening to see.  I was going to look through some more and see where it all went wrong, but decided it didn't matter.  From here on out I will either put in the work or I won't.  I think having a solid plan in place for once will make a big difference - don't get me off track @Elastigirl!

 

Today I put in the work.

Simple & Sinister warm up at 12 kg, get ups at 12 kg, 1 arm swings at 16 kg.

[Maigs]

23 hours ago, Tanktimus the Encourager said:

We're looking to rescue a Great Dane next summer.

Danes are amazing! I still miss mine that passed 5 years ago. Have you had dogs before? Danes are great dogs but can be overwhelming to non-dog people (or, in the case of friends of mine, people who go from pugs to a pair partially blind/deaf Danes). If they're not taught proper manners they can do a ton of damage (to property and people) without an ounce of aggression involved. 

 

2 hours ago, Sloth the Enduring said:

Really?  I've never met a great dane that wasn't super nice, but I can't imagine the cost of food or the yard clean up.

Everyone always brings up the cost of food with large dogs. It's weird, that's barely been on my radar and money is what I do. I've always fed decent quality food and the Dane went though a $40 40lbs bag in about 5 weeks... I think? My current Floof is more expensive because he has food allergies and the food he does best with is $55-60 for 24lbs and last about a month. So about $8/week for the Dane and $15/week for Floof

 

Yard clean up is another story though....  

[Tanktimus the Encourager]

So Sra Tanque is the one who's lived with a Dane before. When she was a kid her family got one. When her dad was in the Air Force stationed in Spain they got a Great Dane puppy. While living in an apartment. On the 8th floor. That dog followed them through two more assignments, till Sra. Tanque was 16. I love dogs, and have loved every Dane I've ever interacted with.