Saturday, September 23
Always 70 and Sunny
Always 70 and Sunny

Circuit of the Bells


Five high impact swingers left their morning wood in the fartsack and posted to the Forge to handle the good Doctor’s bells. Here’s how a good time was had by all:



  • Warm up loop run to collect Dealer rolling in late
  • Collect x3 KB’s (15lb, 30lb, 50lb) & YHC’s speaker rocking the tunes, and mosey long way around school to soccer field, stopping en route every 30-50yards for IC Reps, PAX switching KB carries between

COP #1:

  • CIRCUIT #1 at the Soccer Field:
  • PAX each take a Station and complete exercises while timer runs loop around soccer field
  • Station 1 – 50lb KB Sumo Squats
  • Station 2 – Timer Runs Field Perimeter
  • Station 3 – 30lb KB Single Arm Rows (Alternated every 15 reps)
  • Station 4 – Lt Dan’s
  • Station 5 – 15lb KB American Hammers

COP #2:

  • Mosey up to the Amphitheater 
  • CIRCUIT #2: While the timer Tooth Fairies up the little steps and Crabwalks down the big steps, rest of PAX complete the following:
  • Station 1 – 50lb Around the Body (Alternate directions)
  • Station 2 – 30lb Bob & Weave
  • Station 3 – Donkey Kicks
  • Station 4 – 15lb KB Single Arm Lift and Overhead Press (Alternate Sides)
  • Station 5 – Timer Tooth Fairies up, Crabwalk Down

Mosey BTTF for COT:

  • Counterama #5
  • Namerama
  • Announcerama (see Comments)
  • BONE THUGS took the PAX out in Prayer
  • Coffeerama on the Tailgate

NMS:  YHC loves the Forge and loves the men willing to bond together doing the hard thing. YHC recently added the 50lb KB to the home gym, and today was the perfect opportunity to introduce Big Bertha to the boys. She may have been too much to handle easily, but they all appreciated the way she made them groan and sweat. Try hard or die tryin! Special thanks to Bone Thugs for his meaningful encouragement & prayer. SYITG, DTH


About Author

Joined F3 at NoToll 9/25/18. Started The FORGE 4/4/19. Fealty to SOJ. Follower of Jesus Christ. Pediatrician. Missionary. Husband to the M since 2005. Papa to a couple awesome 2.0's "Oreo" & "Banjo".


  1. Great beat down. Should be a warning before Kettle Bells come out. Big Bertha can reside fully at your personal gym, no need to see her again. Between the cabers and kettle bells, DTH Forge workouts always keep you guessing. Pretty soon we will be rolling boulders Mt. Chaplin