13 pax posted for #HellsBells and Bear Crawls at Fury.
For Whom the Bell Tolls is a great track from Metallica’s 2nd album Ride the Lightening. It’s a great song to listen to while working out. Being that it was #HellsBells and 200 KB Swings I figured it was fitting. I hope you enjoy it while reading this BB.
Conditions: Low 50’s, not near cold enough to prevent this sweatfest!
Disclaimer: Given by Flossy.
COP:
SSH x30IC
Copperhead Squats x20IC
Mtn Climbers x30IC
Merkins x10IC
FLutterkicks x20IC
Imperial Walkers x20IC
The THANG:
(4 exercises, 4 Rds)
Dips Max
Pull Ups Max
Goblet Squats x10
Sit Ups w/KB x10
Kettle Bell Merkin Blaster
20 KB Swings
10 Merkins
20 KB Swings
9 Merkins
20 KB Swings
8 Merkins
Continue until 1 Merkin is performed
Mosey to the Gazebo
Separate into partners
Pax A – Split Leg Squats x20/15/10
Pax B – Plank or AlGore
Flap Jack then Rinse and Repeat 2 times lowering Split Leg Squat reps by 5 each set
Mosey to the Front Lawn by Laurel Rd.
Deep down in the gully at the back, starting at the bottom Bear Crawl up to a cone. Then Crawl Bear back down to the flat bottom. Then stand up and lunge walk to the other slope. Crawl Bear up to the cone and then Bear Crawl back to the flat bottom. Rinse and Repeat until time was called approx. 10 mins.
Mosey back to the Shovel Flag
COT
Announcements
Prayers
NMM
The Saturday CoQ’s have been a hit. The collaboration and imagination have both increased since we started these. Flossy and I were on the phone multiple times yesterday devising a plan to accentuate the #HellsBells aspect along with trying to promote a healthy dose of mumblechatter.
MeterMaid and Sugar again post in grand fashion wearing weight vests and making the rest of us feel inadequate because we’re struggling not to get lapped by them. Strong the Force is in these two!
Props on Sugar for bringing Splenda to the workout. If you can’t make the F3Dads workout, you can always bring your 2.0 to the Big Gun Show. That is, as long as they bring the heat like this young man. He was taking his rotations at the dips and pullup bars just like the rest of the men. TClaps Splenda!
Madoff decided that the torturous workout he endured compliments of MeterMaid on Tuesday at Fury wasn’t going to deter him from posting again. Hopefully we didn’t disappoint in Rd 2.
Tickle has joined Pusher, Polly and Trav as a mumblechatter expert. These guys have some great camaraderie have really started to bring the banter during workouts.
Glad to see Mr Belding back out with us. We always appreciate his company and openness in the COT.
Meatloaf and Corncob aren’t much on words, but bring loads and loads of effort into whatever it is they encounter. YHC was struggled to keep pace with Corncob on the final push during the Bear Crawls.
It was a great morning! What a way to start a weekend! F3 truly is remarkable for bringing such fine men together to learn and mentor each other. Today was one of those that brings deep satisfying joy to one’s soul. It was a pleasure.
JKS – Alpo