The 3 Amigos!

The 3 Amigos!

Workout Date:





Penelope and Billboard

The Thang:

Conditions: 70s and humid!  YHC opted to hold the workout in the parking deck for safety reasons — wet grass from earlier rainstorms making kettle bells (KB) slippery while swinging.  In retrospect, the thick humidity combined with lack of airflow in the deck indeed does add a new level of suck factor to the workout, and YHC made a mental note for future Qs (evil laughter).

YHC had volunteered to Q since our normal QICs were DR.  There have been some awesome workouts led by the pros (One-Call and Wolverine) at #BeachBells and I am always learning something new when I post.  #Mumblechatter, bantering and other musings on Slack were in full swing the night before between the two KB AOs with one having their alpha omega supreme convergence with the #Hasselhoff and #SouthernBells AOs (a great idea with the awesome Conway PAX) and us with our claim of having the region’s only 100lb KB.  I imagine its only a mater of time before the #SB AOQ breaks down and buys a 100lb, but he’ll have to hide the purchase from his M.   That’s what I’d have to do — lol.  #F3crazycultthing.

YHC rolled into the deck and saw Billboard ready to get after it. KBs were brought out and staged; YHC then hit start on his playlist.  Penelope who HC rolled in right at start time.  Quick hello and disclaimer.

The 3 amigos were ready to lift!

Equipment: 2 40lb KBs, 2 50lbs, 1 60lb, 1 70lb, 1 80lb, and 1 100lb whopper.  A work colleague who does CrossFit calls their 100lb KB “Big Papi”.  We need a name!

Warm Up: 2 rounds of 8 – 10 reps. swinging (PAX choice of 1 hand or 2) of 40s, 50s and 60.

Circuit 1: 45 sec. sets of: swinging 40s, 50s and 60; and PAX choice of swing, shrug or farmer’s carry of the 70, 80 & 100.  At the end of each set, PAX would do 10 BBSUs or 20 LBCs.

Circuit 2: Same as previous circuit, but 40s and 50s were used as pairs to do 8 – 10 reps. of man makers with upright row or shrug.

Circuit 3: PAX planked while one PAX did 30 swings of their choice of KB weight; circuit completed when all PAX swung their required 30 reps.

Circuit 4: Using the 40s, 50s and 60, curl then move to next weight to work the triceps (8 – 10 reps. ea.).  Keep going alternating.  Same exercise as above with the 70, 80, and 100.  No BBSU/LBCs.

Circuit 5: PAX did a wall-sit while one PAX did 30 one-hand thrusters of their choice of KB weight; circuit completed when all PAX pressed their required 30 reps.

Time!  PAX smoked with shirts drenched in F3 #HIM sweat.


Check regional website and Slack for announcements.  Awesome stuff on the horizon beginning with the 6/9 3-year convergence at Warthog!

Billboard prayed us out.  Great prayer brother!

NMMS: Plenty of good #mumblechatter this morning!  All pushed even though it was humid visibly taking its toll towards the end of the workout .  If you haven’t tried #Beach Bells or #SoutherBells, I encourage you to give it a go.  Kettlebell training can be a great way to supplement whatever your training goals might be (running, rucking, mud races, etc.) as well being a solid & varied workout on its own.  Looking forward to using them at #Bombsquad tomorrow and Wednesday (more evil laughter).



Nehemiah 8:10: Do not grieve because the joy of the Lord is your strength!

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