On Friday, I had the opportunity to Q The Hive, a Kettle Bell workout that has developed the history of being a great, body-challenging, way to end your work week. Under no circumstances was I going to let that change on my watch. After all, Frat Boy was promising an FNG (welcome Mich Ultra) that he’s been working on for 2yrs. What does this tell you about Frat Boy? Leave it to say, Dog On A Bone.
Once we all circled up in the beginning and dropped our metal bells, the PAX were disclaimed. They were then reminded of the critical mission of F3 and if you’re a little hazy: Plant, Grow and Service small workout groups for men for the invigoration of male community leadership. None of those words are there by accident.
And then, we’re off for a mosey to the other large parking lot then back (sans bells) for a little warming up all in counts of 16:
Moroccan Night Clubs
Grab your bells (notice the “e”) and report back to our circle. Only now, much larger; roughly 40yds in diameter. I would call out an exercise, we’d do a count of 16 of said exercise, set the bell down, run to the center of the circle, perform 5 burpees, then return to your bell. The running back and forth eventually turned to a jog. Here’s the menu:
Kettle Bell Swings
Left Arm Bicep Curls
Right Arm Bicep Curls
Overhead Lunges (Lunges with KB held overhead – 8ea leg)
Bent Over Rows – Right Side
Bent Over Rows – Left Side
Overhead Squats (Squats with KB held overhead)
Flutters w/ Press
Big Boy Sit-Ups
Stretch it out with some KB-free SSH’s
Thrusters (with the KB)
Now it was time for a little more cardio training. Lining up on the side of the large parking lot, we did a set of 5-Tier suicides followed by a set of 2-Tier suicides.
Line up for Seal-Team Sit-ups
A reminder of the F3 Credo: Never leave a man behind but leave no man where you found him.
A reminder of F3’s 5 core principles: Free of Charge, Open to ALL MEN, Held outdoors-rain or shine, Peer-Led (no professional training), Ends with a C.O.T.
Several announcements which included upcoming events, headlined by the OST 8K for our man, Olive in LKN which by the time you read this, will have already happened. Get involved, Stay involved, and LEAD.
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Until Next Time…It has been my honor to serve