Well this YHC’s handle makes it necessary to Q on St. Patrick’s Day and with the local AO workout for today at MannDate was Kettlebells, YHC had to dig deep to come up with some KB routines and here is what turned out for 5 F3 brothers that showed up this cool misty morning. COP We perform 10 4ct SSH, 10 DQ’s, 10 scorpions. THANG https://www.youtube.com/watch?v=_cysqa1JSCM&t=986s I can tell you that we all looked like this at the end of the work out and could enjoy a nice Pint of Guinness later this evening! This video was the inspiration for…
Browsing: #KettleBells
A loyal PAX joined up for some laughs and a KB workout. Hard to say in which order, but here is how it went down: COPInvisible jump ropesRussian soldiersDQArm circles – forward and backwardsHelicoptersScorpion kicksMerkinsLBCMosey to the school for the following:15 donkey kicksBear crawl 20 yards to you KB10 lawnmower pulls each armRun back to the wall for a 60 second wall sitRinse and repeat 4x4x checkRunOverhead pullsCurlsSnatchesCiabatta with flutter kick pressesCOT with YHC taking us out Long story short, some of the stories from White Deer and Byproduct are not suitable for a BB. Please see them for details. …
Five strong redwoods stood tall in the morning gloom to clang some KBs this morning. Here is how it went down at the Circus Maximus: COPSSHIWDQArm circles – forwards and backwardsHelicoptersScorpion kicksMerkinsLBCsAMRAP with cycles of 20 seconds rest, followed by 15, 10 & 5High pullsHalosKB swingsKB squats with a pressCurls60 APD60 LBCAMRAP with cycles of 20 seconds rest, followed by 15, 10 & 5Skull crushersKB sit-upsOverhead pullsKB American hammersCOT with YHC taking us out Solid LIFO performance from Chum Bucket. No truth to the rumor that he was tardy after doing his own burpee fest as a pre-KB warm-up. Welcome…
PAX Today was an arm day at Circus Maximus. Five noble warriors partook. Here is how it went down: COPSSHHelicoptersArm CirclesMerkinsLBCDeck of death – each suit is an exercise, 12 reps for that suit156 high pulls156 curl156 overhead pulls156 sit ‘n presses24 burpees100 LBCCOT with YHC taking us out 3rd F next Tuesday at 8 pm. Honeydo is leading. Subject is forgiveness. Solid work from the PAX. Should be wet the rest of the week. God is good all of the time! Attila
3rd F: (Faith)Virtual 3rd F every other Tuesday. Next up is 3/2 with Honey Do on Q covering ForgivenessGuys… don’t miss out on this great event as we discuss Faith in a safe environment to express your thoughts. See 3rd F Channel in Slack or contact Offshore for the Zoom Link. Please reach out to someone you have not talked to in a while.. Your call today may be exactly what that person needed. 2nd F: (Fellowship) See Nancy Lopez post in Slack regarding the 5k on the 28th for The GLOW Galactosemia 2021T-Claps for Greenbow on his 10 yrs…
3rd F: (Faith)Thank you Attila for taking us out in COT. I appreciate you raising up Choppa in the prayer as he navigates the new virtual world of college isolated in a hotel room with Covid. No one signed up to Q Virtual 3rd F on Tuesday 2/16. Guys… don’t miss out on this great event as we discuss Faith in a safe environment to express your thoughts. See 3rd F Channel in Slack or contact Offshore for the Zoom Link. Please reach out to someone you have not talked to in a while.. Your call today may be exactly…
Time for YHC to sleep walk into a Q. Damn the fartsack. Time to make sure that there is a strong finish to the week. Here is how it went down: COPSSHIWDQArm circlesScorpion kicksMerkinsLBCAPDKB ladder – series of four exercises, starting at 10 reps and moving down to 1, followed by a chaser of 10 lawnmower pulls (each arm)Sumo squat to upright pressCurlsFlutter pressShoulder pressKB ladder – series of two exercises, starting at 10 reps and moving down to 12x KB hammersOverhead pullsMary – reverse crunchesRing of fire – 10 merkinsCOT with YHC taking us out Great work by the…
Today is Chum Bucket’s birthday! The PAX was ready for a party. White Deer was even prepared to sing HBD to Chum via flatulence. Only problem, Chum apparently wanted to sleep in. It was almost as if he has lost his youthful excitement for his birthday. I guess the years of respect have that effect. Anyway, that left 3 noble warriors carrying a hot potato. Here is how it went down: AttilaCOPSSHRussian soldiersDead man hangArm circles – big and small, forward and backHelicoptersMerkinsLBCKB Captain ThorByproduct11s with lawnmower pulls and overhead pullsRun the bus loop 2xWhite Deer11s with high pulls and…
Lots of good things happening around the RVA region. But have to say the West End Pax (I understand the line of West End keeps moving, so for now I was told it is west of Parham) are stepping it up with not just 1, but 2 AOs launched during the COVID times. After a month of a Soft pre-launch and getting positive feed back, a great name suggestion, and tweaks to the workout style; the Q Sheet is now open for WaThoHuk Official launch on November 4th. F3 Mission: Our mission is to plant, grow and serve small workout…
3rd F: FaithThe big one this week is TAP for all the teachers, parents, and 2.0s trying to work through this new virtual world of public school. Stay strong everyone. This will pass.Thank you Attila for taking us out this morning 2nd F: Fellowship Men’s retreat October 3rd: Sign up for cornhole tournament Friday after work events: Who wants to step up and plan the next one. Its easy.. just name the place and time. 1st F: The ThangTwo rounds of the belowPerform the following exercises 1 arm/leg at a timeCount is 10 per called exerciseBicep curl count is 8…