The Only Bad Workout Is The One That Didn’t Happen

The Only Bad Workout Is The One That Didn’t Happen

Workout Date:





Just me brother!

The Thang:

Conditions: Low 40s; #Beachbells (BB) workouts are now held in the rear parking deck near the movie theater until Spring.

Equipment: Kettle Bell (KB); weights: 1 30 lb., 1 40 lb, 1 50 lb., and 1 80 lb.

YHC/QIC’s turn to Q #BB this month. Minimal chatter and response on Slack as to who was going to post this morning.  So, YHC figured it would be a low number.  Well, it was just YHC…and since I was there ready to sling the bells, I got to work!  The only bad workout is the one that didn’t happen…right?!

Warm Up: 1 minute of traditional swing.

3 Rounds (1 minute of exercise/AMRAP w/ 20 seconds of rest/transition) of the following:

  1. Traditional swing w/ desired weight of choice.
  2. Squats – regular and w/ desired weight of choice.
  3. 321 Manmaker compound movement (3 abyss Merkins, 2 Rows, and 1 Clean & Press or Snatch).
  4. Flutter Kicks.
  5. 123 Manmaker compound movement (1 abyss Merkin, 2 Curls – single or double, and 3 Goblet Squats).

*Some of the exercises were modified to include weighted lunges and deadlifts; and slightly reordered to avoid working muscle groups back-to-back.

One half mile ruck as a cool down.



Count-O-Rama 1
Praise report/Prayer requests: In car.
BOM by YHC in car – prayer time using the John Eldredge – Ransomed Heart “Daily Prayer” (highly recommend it!).

Announcements: Check out F3 Grandstrand (GS) regional website, Slack messages and Twitter posts for daily updates and information. Plenty of 1st F, 2nd F (Tomorrow evening’s Christmas Party at Waterway Palms clubhouse and 12/21 F3 GS and Republic combined region “ugly Christmas sweater” convergence) and 3rd F (Operation Sweet Tooth bike purchase/collection/donation w/ Crankbait on Q and bible studies on the horizon) opportunities and events throughout the region.

NMMS: KB training is a great way to build cardio, functional strength and push/pull strength bringing benefits to all other activities!  Give #BB a try next Friday!!


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