Non Stop!

Non Stop!

Workout Date:





Bling (2F Q) and Jingles (1 x R)

The Thang:

Conditions: High 40s, dry, not as warm as my weather app forecasted, but still wore my sleeveless shirt per orders from the new AOQ!

Equipment: Kettlebell (KB); weights: 1 20 lb., 1 30 lb., 1 set of 40lbs., 1 set of 50lbs., and 1 80lb.  Sandbag; weight: 1 60lb.

YHC/QIC took the #BeachBells (BB) Q from Penelope who was going to be on IR today. No problem…we back each other up! Because the weather was projected to mild and dry, QIC opted to have the workout outside. YHC rolled into the parking lot, set his playlist on his phone, fired up his tunes using his son’s JBL mobile speaker with oscillating lights (my kids have much cooler tech. than old dad), set up the KB stations and waited on the Pax to show up.  The goal for this beatdown was a mix/match of compound exercises that didn’t overload a specific muscle group, but done in a non-stop (little rest) manner.  Bling showed first, then Jingles, and that’s it…that’s alright.

Quick welcome to F3 and the best AO in the region and disclaimer…

Warm Up: 4 mins with Pax warming up OYO with the #mumblechatter building up.

Segment 1: 3-round circuit consisting of 5 stations with the below exercise; 1 minute AMRAP; and 20 seconds of rest moving to the next station:

  1. Sandbag and 80 lb. bell were stationed apx. 30 yards from each other. Pax would farmer’s carry the KB to the sandbag, drop the bell, pick up the sandbag walk it to the other end, perform 3 presses, then walk the sandbag back to the bell, pick up the bell; and R&R.
  2. Pax choice (PC) of Merkins, Alternating Shoulder Taps or hold Plank.
  3. PC of Swing, Clean or Snatch (this station had lighter bells).
  4. PC of leg exercise with the 20 or 50 lb. KB.
  5. PC of Swing, Clean or Snatch (this station had heavier bells).

Segment 2: Pax did 30 KB swings with weight of their choice.

Segment 3: Pax on the 6 lined up shoulder to shoulder and did 15 – 20 reps. bench press of the 50 lb. KB passing it down to next Pax. While waiting for their turn to press, Pax did continuous Flutter Kicks or kept their feet off the ground.  Each Pax did 3 sets of presses.

Segment 3: QIC in a nod to our original/pioneer AOQ Wolverine, QIC spread out the bells and had Pax bear crawl around each bell stopping to do 1 staggered Merkin; plank at end. R&R x1.

Segment 4: Pax did a final set of 30 KB swings with weight of their choice.

Cool Down: QIC led the Pax in mobility and stretching exercises.


Count-O-Rama 3
Praise report/Prayer requests: Spoken (endeavoring to be better #HIMs – husbands, dads, brothers, sons and friends; and the #mentalbattle) and unspoken.

Announcements: Check out F3 Grandstand regional website, Slack messages and Twitter posts for daily updates and information. Lots of 2nd F (GZ Dragon boat Race; lunches; and HHs especially 3/29 & 4/3) and 3rd F (Q-Source (and #PitStop) opportunities.

NMMS: Honor to Q BBs!  The KB workout for YHC is a nice change-up to the bootcamps while still hitting multiple areas of good fitness – strength, cardio, balance/stability/coordination and grip strength. The fellowship with these #HIMs are even better with a quick roundtable discussion of this week’s topic of the #mentalbattle.



“Just remember, somewhere, a little Chinese girl is warming up with your max.” – Jim Conroy, Olympic Weightlifting Coach

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