Through no fault of anyone that I’m aware, the original Q for the Hive was double booked. Since I know that guy, the PAX probably got off easy with me filling in. Or maybe not.

Disclaimer was disclaimed (didn’t notice that Punch List had brought an FNG, so I guess my extra extended disclaimers are good for something. Also gave the disclaimer that since this is a gear workout, there would not be much running.

Warm-up
SSH
Merkins
Burpees
Some other things that have slipped my mind…

The Thang
Slow mosey to the bleachers by the tennis courts with KBs in hand. Everything today was in groups of 3 exercises repeated 3 times normally increasing each round separated by 10 KB swings and 10 Prone presses

10 KB swings, 10 Prone presses
Single-Leg DL each side 8-12-16
Curls each side 6-8-10 IC
Back extensions (heels on the bleachers, justifier to the sky) 8-12-16 IC
10 KB swings, 10 Prone presses
Tri-extensions 8-10-9-ish IC
Plank row each side 8-12-16
Squats 8-12-16
10 KB swings, 10 Prone presses
Derkins x 10 IC
American Hammers x 10 IC
Derkins x 10 IC
Flutter Press x 20 IC
10 KB swings, 10 Prone presses

Extra slow mosey 70 feet back.

COT

NMM
I may have gotten some of the listed exercises or a few of the counts wrong when I was writing this down finally, but it’s basically all correct. I’m pretty sure if you were to go through this routine, it would be a pretty good beat down even if I missed a few things.

So here’s my thoughts lately about doing gear workouts. If it’s a gear workout, I’m pretty much going to stick with that and not too much running around. I’m pretty simple like that. Find a thing that works and stick with it. My basic KB workouts will be variants of what we did in this one. I figured out this little routine and it works for me. It seems to be a pretty good workout for everyone else too, usually.

F3 is like that for me. When I found out what this thing was all about and started posting, it was something that really just worked for me. I’m not trying to make it into something complicated, I’m just looking for that physical and mental push before the sun even comes up. Every day that I’m out there in the gloom with a bunch of like minded guys focused on accomplishing a single thing at a time, I get energized. If I’m the guy leading, good, but if not, that’s good too.

I see that carried out into our community, getting a bunch of like minded guys focused on accomplishing a single thing at a time. Sometimes that’s reading to kids after school. Sometimes it’s handing out turkeys. Sometimes it’s just running all day and night with a bunch of smelly guys. Sometimes it’s surrounding someone who is suffering physically or emotionally. For me that all starts in the gloom, many days of the week, surrounded by my Brothers…

Geronimo!