Always 70 and Sunny
Always 70 and Sunny

For Whom The Kettlebell Tolls


No man is an island,
Entire of itself.
Each is a piece of the continent,
A part of the main.
If a clod be washed away by the sea,
Europe is the less.
As well as if a promontory were.
As well as if a manor of thine own
Or of thine friend’s were.
Each man’s death diminishes me,
For I am involved in mankind.
Therefore, send not to know
For whom the (kettle)bell tolls,
It tolls for thee. — John Donne

5 Burly men braved the fierce humidity and themselves this morning.  None were lost.

don quixotes
arm circles
sumo squats
KB Overhead Warmup
KB slingshot
KB Bottoms Up Clean

Elevens —
Single Leg Dead lift, run to the other side, burpees

Long Mosey to track for 4 corners
#1 — boat canoes
#2 — Goblet Squats (1 minute) — side lunge to next corner
#3 — High Pulls
#4 — More Boat Canoes!

Numbers, Names, etc.

Moleskin —
“No man is an island”.
Let that sink in a little — what does that mean in your life?
YHC has seen how that plays out in the F3 world — guys helping other guys pull through physical challenges, racing back to pick up the 6 to let him know that he is not on his own, lifting a brother up in prayer when cancer has crept into a loved one’s life.

How does this play out in our daily life?  Will we be at the ready whenever some situation calls for something extraordinary from us?  Are we ready to sacrifice our time, our resources for someone we might  not even know? Are we willing to stick our necks out, lay it on the line, damn the torpedos and full speed ahead for people in this world that need a spark of light, a glimmer of hope?  It all starts when we turn away from the usual, the expected, the everyday and towards the unique, the unexpected, the original.  Every one of us has what it takes to be that change in someone else’s life.  Be there.  Keep your antenna up and your phone down.  Look around.  Act boldly.  Be that guy today!

Thanks for letting YHC get a little deep!


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  1. Damn, after reading this bb and the one from CVille, I did a disservice to those that came to WDog this morning! Nice work, Opus.

  2. Opus – a thoughtful backblast. Still waters indeed run deep. Loved the workout today. Everything from COP onward was orchestrated for a balanced full-body challenge. Enjoyed working on some new exercises, too. I need more practice with the bottoms up exercise. Perhaps that’s what this Thursday night is for.