Just Spitting Rhymes

No sheriff on “patrol” at The Ridge this morning so 10 gang members showed up to spit some (nursery) rhymes. Drop my beat and check this out…

WARM-UP (x denotes cadence):
SSH x 25, Windmill x 10, IST x 15, Slow Merkins x 10

THE THANG (x denotes cadence):
Ring Around the Rosie” (PAX held KBs, not each other’s hands)
The following exercises 5x/10x/5x
Squat and press
3-way pass
Side bend (each side)

Mosey to the ridge for “Jack and Jill
1 KB Swing at bottom, Bear Crawl up, 10 Merkins at top, Bear Crawl down
Repeato 2/9, 3/8, etc.

Mosey to the wall for “Humpty Dumpty” and “Row Row Row Your Boat
People’s chair 1 min
KB Upright rows x 15
People’s chair 1 min w/KB Goldilocks x 15 (Tclaps Rib Shack on “Goldilocks” instead of “curls”)
KB Upright rows x 10
People’s chair 1 min w/KB Goldilocks x 10
KB Upright rows x 15
People’s chair 1 min w/KB Goldilocks x 15

MARY…”Had a Little Lamb (Tclaps Solo Cup for the name):
KB LBC x 20
KB Low Flutter x 15



  • Nice showing this AM men, glad you all came out. Who knew nursery rhymes could be so much fun?
  • Having missed some KB beatdowns reminded YHC how good they are. It’s amazing what you feel from the simplicity of a KB. Especially 35#, right Jolt? #KBforSale
  • More was planned with “Jack and Jill” but the bear crawls slowed us down. Next time…
  • Reminder Monday: THE MURPH, 0530, Stallings Road Park. It’s also the last day to bring in baby supplies for GATE Resource Center – donations go to Solo Cup or Schedule C.

8 thoughts on “Just Spitting Rhymes

  1. BBQ Post author

    My wife rolled her eyes when I said we did nursery rhymes today. Thanks for playing along.

  2. SoloCup

    I certainly felt like a Thug duping Lunch Box into carrying that 35#er this morning.

    Nice lead BBQ.

    1. BBQ Post author

      Ha! Didn’t realize you pass it to Lunchbox. Was a kind gesture. And if I’m not mistaken, wasn’t Lunchbox’s first KB post?

  3. SoloCup

    Of course. He never would have taken it if he knew what was next and I would have been stuck carrying it around the AO

  4. Titleist

    That was a great beatdown. Creative yet again. I still hate kb stuff but can tell it’s doing me some good. Smooth of you, SoloCup. Nothing like Mary with a 35# kb on your chest.

    1. BBQ Post author

      @Titleist – keep coming out brother, glad to have you out here. And great to hear about your orphanage. We’ll have to talk more, I’d like to hear more about it.

      1. Titleist

        Thanks, BBQ. Glad to be out there, I am actually starting to develop/tone muscles I didn’t know I had before. And that feels GREAT. http://www.home-of-love.org (shameless plug). Let’s get together soon and I will be glad to share what we do. The site is real basic, but it provides good info.

  5. SSMinnow

    BBQ,…I sometimes have visions of moving to a heavier kettle bell, but the tri-pass exercise (among a few others) convinced me, not yet…..tough KB workout!

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