A last minute call from JWOW brought about an opportunity to return to a kettlebell AO that YHC had not seen in some time.  It was great so see some new faces in the gloom as well as some PAX who had been away for a bit and returned.

YHC made an early arrival to sketch out the series of exercises that awaited the arriving PAX.   Fortunately, we ended up with 12 present which made partner work administratively more feasible, given the even numbers.

Disclaimers were given to 11 of the 12 PAX as UHaul came in a little hot and hustled to join us for the Main Event.

COP – A variety of exercises were done in cadence including windmills, squats, Moroccan night clubs while holding the people’s chair, side straddle hops and a few burpees sprinkled in between as well.     A mosey to our kettle bells which were conveniently places a few yards from the pyramid of pain – which soon followed.

The pyramid was shared between partners.  While partner 1 began the exercises, partner 2 ran to the far end of the parking lot where a different exercise awaited each trip then ran back after completing the exercise, then partners switched and partner 2 picked up on the pyramid where partner 1 left off.

The pyramid – 10 goblet squats, 10 goblet squats, 20 hammer curls, 10 goblet squats, 20 hammer curls, 30 tricep extensions, 10 goblet squats, 20 hammer curls, 30 tricep extensions, 40 flutters with the bell, 10 goblet squats, 20 hammer curls, 30 tricep extensions, 40 flutters with the bell, 50 kettle bell swings.  Then complete the same in reverse – 50-40-30-20-10, 40-30-20-10, 30-20-10, 20-10, 10.

After all PAX came down the pyramid, we began working back up the pyramid with the remaining time.

The “running” exercises were 4 (and were repeated given the number of trips PAX made)

1) run, 10 burpees, run back

2) run, 10 diamond merkins, run back

3) run, 15 wide arm merkins, run back

4) run, 15 regular merkins, run back

With 90 seconds left, we moseyed with the bells back to COT for name-o-rama, announcements, prayers and praises.

NMM:  Part of YHC’s motivation for F3 and what it stands for is knowing that there are others who post, accelerate and lead by example.  These #HIM inspire and motivate YHC.  Together, we support and encourage one another as we deal with the flux life often brings.  Shared suffering, in any form, is always better than going through it alone.  Whether we are dealing with loss, depression, anxiety, etc.  We all need one another for support as we navigate the lives we are called to lead.   As leaders, be present for those who count on you.  By increasing our durability, we become more resilient in times of challenge.   How are you increasing your durability to answer that call?  Every morning YHC posts serves as a reminder of why we do it – to live third, to increase our resiliency and to constantly improve our preparation to withstand the flux.

Thanks to JWOW for the opportunity to get the week off to a great start in the company of accelerating #HIMs and in pursuit of continually getting right.

Until next time,

Cyclops