4 Outstanding men and their weights

4 Outstanding men and their weights

Workout Date:





One-Call, Wolverine and Weedeater

The Thang:

Conditions: 40 degrees; we assembled in the parking deck.

YHC offered to Q in an effort to give the AOQ (Wolverine) and oft QIC (One-Call) a break and just show up, throw around some weight, get a good sweat and enjoy not having to herd this rambunctious cadre of alpha males.  It would seem that planning and then leading a KB workout is straightforward and relatively easy.  But in order to keep it fresh, not monotonous, having PAX return every Friday; its actually challenging.  At least for YHC who’s supervisor recently said that “I can make easy things look hard.”.  So T-claps to the above 2 QICs who pull it off admirably.

PAX rolled into the parking deck, KBs were heaved out of One-Calls’s Nantanmobile and set up in a straight line by weight sizes (i.e. 2 20lbs., 2 30lbs., 2 40lbs., 2 50lbs., 1 60lb., 1 70lb., 2 80lbs., and the whopper 100 lb.).

Good morning (I think), disclaimer (not verbalized, but inferred), and away we went swinging…

Warm Up:

10 x 30, 40, 50lb. KBs with individual PAX deciding on using one hand or two.  1 round.

Circuit 1:

Same as above, but add in PAX choice of leg exercise with 20lb. KB.  And (at the end of the line)…with the 6o & 70lb (swing), the 80 lbs. (swing, farmers carry or shrug), and 100 lb. (swing, farmers carry or shrug).  1 round.

Circuit 2:

20 lbs.: PAX choice of leg exercise 10 reps.  30 – 50lbs.: man makers with lat row and clean/press 8 – 10 reps.  60 & 70lb. same but max reps. until failure.  80lbs. & 100lb.: swing, farmers carry or shrug.  1 round.  All PAX were working out hard like the studs they are and were showing fatigue.  1 round.

Enter EH opportunity with potential FNG… A very nice man named Andrew drove by us (at like 5:40 am; YHC stranger danger kicked in) and inquired about our group.  One-Call politely gave him the 411 on F3 and invited him out to #Warthog tomorrow.  However, it was my opinion that Wolverine did the best EH with something like “Well why don’t you get out of the truck and join us?!?!” (voice inflection on “you”).  Awesome!  I think Andrew will post.  QIC gets partial credit… right?

Back to the workout… we needed the rest.

Circuit 3:

Pair up.  One partner does continuous LBCs while the other does a stout 30 rep. set of 2-handed swing of the 50lb. KB.  Once done, PAX swap out exercises.  Steam engines purring, faces red, grunting, all good stuff.  Rinse and repeat baby.  My partner Weedeater knocked out his 2 sets with great form!

Circuit 4:

Using the KBs that were in pairs (i.e. 20 – 50lbs.), PAX alternated with a curl and tricep extension (kickback or skullcrusher) doing 8 – 10 reps. one continuous set with minimal rest.  1 round,

PAX wrapped up with 22 Merkins.  All were smoked.

Count-O-Rama – 4
Prayer requests: Wolverine’s neighbor’s daughter & loss of her baby — God’s providence and peace.  Strength for all #HIMs in being good husbands, dads and brothers.

Before we prayed, we all commented on how hard being a husband and dad can be with feeling the burden of providing for our families.  I was glad it was aired as the enemy likes to isolate us and make us feel like we’re either we are blowing it or God is holding out.  And in essence its actually a Godly burden that brings us back to the One who gives us strength and guidance… that we can’t do life alone.  Keep up the good fight brothers!

– Be sure to check out our regional website. All local information is on that! The events page is getting filled up. Try to attend CSAUPS, 2ndF events, convergences, etc. So much more than a workout group!!
– FNG Day at #BombSquad – Saturday the 17th.  Use this as an EH’ing tool for those men thinking it’s too hard.
– Dragon Boat coming.  We have 1 full boat of 20 men.  Would love to have a 2nd.  Even if that one is mixed with 2.0’s and/or M’s.  Be in a different division but still AWESOME!  Get more information here.
– February 20th 6:30-7:30 Next Session of our men’s leadership study
– Team Dad – Carolina Forest Elementary February 26 @ 6:00 pm – 7:30 pm.



A Fight to the Finish

And that about wraps it up. God is strong, and he wants you strong. So take everything the Master has set out for you, well-made weapons of the best materials. And put them to use so you will be able to stand up to everything the Devil throws your way. This is no afternoon athletic contest that we’ll walk away from and forget about in a couple of hours. This is for keeps, a life-or-death fight to the finish against the Devil and all his angels. (Eph. 6:12 MSG)

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