Don’t Not Do Something (ie, Do Something) #DoubleNegative

Don’t Not Do Something (ie, Do Something) #DoubleNegative

Workout Date:





Billboard, Lombardi, Flash, Fresh Squeezed, Rousey, OneCall (QIC)

The Thang:


There’s something about putting on a slightly too tight tank top, possibly a ladies version, that just screams bad***ery.  Last night Wolverine was still battling sickness (get well Brother), so YHC usually defaults the Q here.  Which I love.  And which I had been stealing stuff like crazy from Onnit Academy and their great workouts.  Wasn’t sure who would post.  Bling is heading to Fort Bragg for his 3rd GORUCK Heavy – Godspeed Brother #DFQ.  High Interest was DR.  Valvano was crazy busy at work.  Geno is still nursing the longest-ever bout of Bursitis.  Penelope is recovering (yes still).  Weedeater is still “sick”.  Mudslide is adventure race training.  But ever strong Rousey was a HC.  Billboard texted about showing, so I took that as a HC.  Lombardi texted me last night asking about #BeachBells and telling me to look out for Fresh Squeezed.  Wasn’t sure if that was just for FS or for Lombardi too.  Turns out it was for both!!!!!  And Flash, 1 of our local animals, who was recovering from a pulled hammy posted!  6 men.  3 tank tops – that needs to be fixed.

1 minute warning

Full Disclaimer

100 lb KB
2 x 80 lb KB
70 lb KB
60 lb KB
2 x 50 lb KB
2 x 40 lb KB
2 x 30 lb KB
2 x 20 lb KB

Lined up

Swing all the way through the bells – 8-10 reps; 1 or 2 arms
Loosen up and Work hard

Double snatches with 20’s, 30’s, 40’s, and 50’s if you can
Single with heavier weights
Deadlift if you need to as you get heavier

I wanted to do full body work and a lot of legs (YHC has 7+ ruck events coming up this year), so…

Double Don’t know the name so called it the #ExplainWhyYouAreComingHomeWithDirtAllOverYourKnees
Basically, with the 20’s, 30’s, 40’s, and 50’s if you can
Hold them, get down on right knee, down on left knee, off right knee and press up. So it’s like a lunge and squat and leg press all at once.  Do 5 reps each leg, each weight.
Heavier weights, goblet squats.  Deep goblet squats.  The form here was amazing.  Fresh Squeezed and Flash literally touched the ground with their butts.  Us older folks went as far down as our beat up knees would allow, all going lower than parallel to ground
Really heavy weights, deadlift

A stolen routine (with a quick modification to keep men together)
3 men on the 20’s, 30’s, 40’s –
– Double KB Snatch
– Double KB Clean
– Alternate 1 arm Snatch (both arms in succession)
– Lunge each leg
AMRAP, while
3 men on the heaviest weights – farmers walk to sidewalk and back
Rotate, get at least 2 rounds in of each type

Chest time
20’s, 30’s, 40’s – 6 bells, 6 men
On each bell, change the weight in between
Basically a bouncing merkin.  Right hand on bell, merkin, pop up and over, land left hand on bell, merkin, pop up and over, etc.  6 reps on each bell.  36 reps.  Fast.  Heart rate up.
Move to heavier bells.  Right hand  on bell, merkin, pull bell through to other hand, hand on, merkin, back and forth.  6 reps again.  4 rounds

Turkish get-ups under weight.  Pick a bell and do them.  Good form.  Carefully. AMRAP for 5 minutes.

Arms.  Typical arms to finish up
Alternate a bicep and tricep exercise. 8 reps each time
20 lb KB – concentration curls and kickbacks
30 lb KB – cross curls and 1 arm extensions
40 lb KB – curls and 2 arm extensions (as the weights got heavier, if you needed to do 2 arm curls or negatives, do em)
50 lb KB – curls and 2 arm extensions or skull crushers
60 and 70 and 80 and 100 – same, but other option of diamond merkin on KB given

Put everything into car


Count-O-Rama – 6
Prayer requests for Bling and the Heavy
Prayer requests for sick and injured PAX
Prayer requests/Praise report for Fresh Squeezed and upcoming nuptials!!
Prayer requests for Lombardi’s travels
Prayer requests for YHC travels to St. Louis to bring Q-101 and GrowSchool their way #Humbled
Prayer requests unspoken

– “I can feel it in my butt” – Lombardi – thankfully referencing the goblet squats
– “I can’t get it up” – Flash – thankfully referencing him trying a Turkish getup with the 80lb KB
– “Don’t Not Do Something” – Rousey – the title based on what is going on in this country.  Ie, DO SOMETHING.  When/if the time comes, don’t not do something.  ACT.  Be STRONG.
– All 6 guys killed it this am.  Working very hard and getting very jacked

– 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!!
– 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, M’s.  Be in a different division but still AWESOME!  In fact, Handy signed us up already for a 2nd boat so LET’s GO!!
– Get on Q sheets for rest of February and March!
– Skidmark is our 2018 MudRun Q!  #T-Claps for stepping up.
– FNG days, HDHH, Team Dad, Ultimate Mud Run – lots of stuff!  Plenty of awesome opportunities!!
– Bible/Leadership study again this coming Tuesday – be there!  #3rdF


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