I’ve definitely had my fair share of Q’s at this point, but I still get a little nervous before each and every one, not out of fear, but desire to give everyone a good workout.  The PAX trust me with their time and I want to deliver, it’s as simple as that.  In any case, this morning was like most in LKW lately, hot and humid with a dozen+ PAX.  I showed up a little earlier than normal to setup and get ready.

At 5:15 sharp I gave the usual disclaimer and since O’Reilly was back-talking a bit I picked on him on the spot to give the F3 mission statement, he failed miserably, so I think we’ll start reviewing this before my Q’s.

O’Reilly, if you are reading this, here you go buddy.

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

We started out with a long mosey out and around the parking lot, sans kettlebells, that included some karaoke’s and shuffles along the way.  We then circled up for a quick Warm-A-Rama that consisted of only Windmills.

We grabbed our bells for the 1st routine.

We had 70 seconds to do 7 reps of the following:

• kettlejacks
• bent over rows
• curls
• triceps extensions
• goblet squats
• american hammers 2x count
• bench press

We repeated this 7 times.  If anyone exceeded 70 seconds we would be penalized, however, fortunately everyone finished with 5-10 seconds to spare each round.  This was a great way to quickly get in just shy of 350 reps of kettlebell work in. Nice job!

The 2nd routine was a 4 corners/buddy workout.

Each corner/cone had an exercise to do with your partner, it was always 100reps (50 each) and then a way to move between the cones.  The long sides of the rectangle we would go half way down the line via bear & bell (bear crawl w/kettlebell), then apple turnover into crab walk position with the bell laying on our bellies the rest of the way.  The short side of the rectangles we would move via lateral goblet squats.  Pretty much just as it sounds.  And all the movement sucked.

At each corner we did:

1st cone: 100 kettlebells handoffs, partners back-to-back, twist, and hand of a single kettlebell.

2nd cone: 100 partner merkins (no kettlebell).  I failed at explaining this one correctly at first, most PAX assumed that when I told to have 1 partner in plank position with the other also in plank with their feet on the backs of their partner that they would be doing derkins.  Nope, I quickly corrected them and told them that the partner with feet on their backs would be doing the merkins.  Most didn’t like this and much grumbling and complaining ensued.  I must admit, it was brutal.  I know a lot of PAX substituted on this one and did it the “normal” way, Royale and I did the whole thing and I’m sure others did, but it was painful and a real winner.

3rd cone: 100 bench press + overhead partner handoff.  Partners would lay head-to-head. Slight adjustment to this one as well.  It was a bit scary to hand off the kettlebell after each rep, so I said it would be fine to pump out 5-10 presses and then hand off the bell.

4th cone: 100 partner sit-ups.  Partners sat feet-to-feet, did a full “big boy” situp and handed off the kettlebell to their partner, rinse and repeat.

Royale and Ricky Bobby had to cut out 5 minutes early for work so the rest of us finished up and circled up for a couple of ab exercises to finish out the final minute.

CoT

Prayers for safe travels for some of our travelling PAX, prayers for Tom who is having heart surgery, and also prayers for Olaf because his grandchild is due today!

It was a pleasure to lead and a ton of fun.  I definitely wouldn’t have the continued motivation to get up and get after it most mornings if it wasn’t for the company of you great men.

Until next time,

-FLUX-