• When: 04/04/18
  • Workout Style: KETTLE BELLS
  • PAX: Blart (Respect), Mahindra, Wilson, Carleton
  • AO: Back Blasts

4 men looking to get stronger or verbally abused showed this fine morning. I think they knew it would be both. YHC arrived early because he was making his first appearance at the Country Club since the renovations. I guess it looks different in the daytime. Madoff took the reigns on the countdown, when Nippleshot showed. Carleton had called him out on Slack for HC’ing the day before for and not showing. There was excuse about Whiplash, and a boat but we didn’t care. Gert had 5:30 and was ready to roll but both Q’s had one minute to go. YHC thought the HIN’s and Bells could spend some time together in Warm-a-Rama. My hopes were quickly dashed as Madoff called the HIN PAX to get moving, no mission statement, disclaimer, what the 3 F’s stood for? YHC took the proper route and gave all three.


Mosey to the top of the hill by the golf hut, past the HIN’s doing seal claps. I thought I heard Madoff counting and giving the mission statement at the same time. The bellers arrived on the glistening white cart path and performed SSH x 15, Sun Gods x 15 each way, and Abe Vigodas x 15. Mosey down the path to the bottom. The PAX was glad it was downhill. We did Cotton Pickers x 15, Imperial Walkers x 15 and series of stretches. Mosey back to the bells


Curls x 15 Each Arm

Squats SC x 15

Shoulder Press x 15 Each Arm

Sit Up and Press IC x 15

Row x 15 Each Arm

Palate cleanser to the big oak tree by the golf hut and back

Kettle Bell Swing x 15

Drive the Bus – 3 Rounds of 10 Count

Lateral Swing x 15 Each Arm

American Hammer with Bell x 15

Side Bend x 15 Each side

Palate cleanser to the big oak tree by the golf hut and back

***Rinse and Repeat sequence above***

Returning from the last palate cleanser we did one round of BIG SEXY. Pickle Pounders x 15 IC, Boss Tweeds x 15 IC and Monkey Humpers x 15 IC


Dying Cockroach x 15 IC

Protractor took us to a hard stop


PAX joined the HIN for announcements and prayers. Core Sound Run this weekend. Lots of workouts tomorrow, check Slack.

Prayers for a lady that Shroom and Lassie know and the Hesmer (sp?) family, Blart’s co-worker who lost his mother. Big now Medium Mic took us out in prayer.

It was again an honor to make some of my fellow F3 men sweat. T-claps today to Blart for traveling the distance and making the workout, RESPECT. Mahindra and Wilson, great job for making it three days in a row this week. You guys could be on track for the Swank Plank. Carleton isn’t where he wants to be but he is definitely on the comeback trail mentally. Keep Pushing. Thank you gentlemen for showing and making all of us better.

TClap |