• When: 01/24/18
  • Workout Style: KETTLE BELLS
  • PAX: Blart (Respect), Monkey Wrench (Respect), Dance Hall
  • AO: Back Blasts

YHC was on sight before the rest of the PAX to survey the area and familiar himself with the landscape. YHC realized it had been a month since he had thrown the bells around with the fellas. Arriving back to main AO, YHC found Blart ready to roll, with Monkey Wrench close behind, Dance Hall was there for the 5 minute warning. YHC knew from reading the comments about  Dance Hall’s Q from last week it would be a challenge to match. I hope I was up for it. So we waited for the rest…….and waited 3minute…….and waited 2minute..…and waited time. We did cover a variety of subject including the injured reserve list and what do you wear when it is forty one. YHC gave a flawless mission statement #Pasqually and the 3 F’s and we were off.


Mosey a lap around the parking lot and back to the flag for SSHx20, Sun Godsx10 each way and Abe Vigodasx15, which seems to be one of Blart’s favorites. Another lap around the parking lot and back to the flag for Cotton Pickersx15, Imperial Walkersx15 and Michael Phelps x 10IC, another lap


YHC reminded the PAX this is the time when we will you use our bells. YHC was remembering a Q done by Monkey Wrench when we all thought he forgot it was a kettle bell workout and used them slightly at the end.

Curlsx10 each arm 3 rounds followed by Kettle Bell swing x10 3 rounds, one lap around the parking lot and 5 burpees because Pasqually says it is not an official F3 workout without burpees. It must be true because he is an OG.

Goblet Squat x10, then we added a two handed curl at the bottom x10, then we added over head press to the end. We had to do these in a six count and the PAX did great at keeping up. Yes, some of us do have rhythm. 2 or 3 rounds can’t remember, lap around the parking lot and 5 burpees.

Shoulder pressx10 3 rounds, each arm and then the row. YHC added that the knee should touch the ground and come up before the row x15 each side, 3 rounds, lap around the parking lot and 5 burpees

Merkin Up/Row It Up…YHC saw this one on the internet and noticed there are no fat, ugly people doing kettle bells on Youtube. I guess I haven’t been coming long enough to fix either of those issues.

Kettle Bell placed in the middle of the chest in the plank position. PAX would do one merkin and then from the plank position they would do a row. 3 rounds 10, 6 and 10. Short explanation, tough exercise

Lt Dan short way across the parking lot from first stripe to last stripe and then turn around and do 5 squats on every line returning. One lap around the parking lot and 5 burpees


Each man was to choose an exercise and lead. Blart, Box Cuttersx15, Monkey Wrench American Hammers x20, Dance Hall LBC’s x10 and YHC took us out with the Protractor. Time Hard Stop.


YHC was glad to get back and hang with some true swingers and we all decided to put our keys in a bowl sometime down the road. Kidding, I’m kidding. Q’ing can be intimidating but on the other side very rewarding. I always know the PAX is there to pick me up when I fall. It is a pleasure to lead such hard working men who are trying to better themselves and in turn make me better. YHC has put a goal of visiting every workout at some point this year. I want to make sure I don’t get stale and in routine doing the same thing every week and seeing the same faces, as much as I enjoy them. Meeting and chatting with other F3 members is part of who we are. Are there guys you haven’t met or talked to because they are not in your group? They would like to meet you. If you see me at a workout that you don’t think I should attend or I wind up in Beaufort or Emerald Isle it is on purpose. I am not a senile old man (Respect), I’m there for a reason, even though I may not remember what it is.

YHC-Ron Burgundy

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