7 of finest bibbed overall wearing, hay chewing, boot wearing, crop dusting PAX from all of F3 RVA came together for the inaugural WESTHOE 4H member’s meeting.
According to the two ladies walking by (that tried to pick up Byproduct) it went something like this.
Warmup. It’s always a good idea to warm up a bit before you start your farm chores.
- SSH
- Slow count Merkins
- Shoulder stretch
- Waiter carry your Kettlebells to the workout location.
The Thang
Decided to mix it up a bit today and instead of using Kettlebells we used a few manual tools I have at the farm. Each one by itself will kick your ass and give you a workout, so naturally in F3 tradition, YHC combined a few of them for us. Each pax member performs the exercise at the station until the time returned then switched to next station until all stations are completed once by all pax.
Round 1: Timer is Fireman carry two (one in each hand) 5 gallon water bladders (41lbs ea.) to set place and back.
- Station 1: 20 ft of logging chain bunched up for bicep curls (awkward AF and apparently will crush your shins if not careful)
- Station 2: a Field Boulder to do man-makers with
- Station 3: an 8 pound Maul and a tire. Just keep hitting that tire until the timer gets back
- Station 4: 5ft 40lb digging bar for overhead press
- Station 5: A wooden cable reel: used for bent over rows. Grab it by the sides, lean over and start to rowing.
- Station 6: An ax and a log of cedar. Dont stop chopping until you know who returns
- Station 7: 50lb bag of seed. Put it on your shoulders and start doing squats.
Mosey to the Kettlebells for a break.
Break consists of: 20 lawnmower, 15 triceps extensions, 10 Plank pull through, 5 deep Squat manmakers.
Back to work for
Round 2. Timer is a pax carrying the cable reel to stated location and back. (Mr Rogers was a little aggressive and RAN with it?!?)
- Station one: 1 water bladder: Good-mornings
- Station 2: Logging chain curling.
- Station 3 Boulder overhead press.
- Station 4: Digging Bar. Twist and shout.
- Station 5: Ax and cedar log chopping.
- Station 6: Seed bag squats.
Farm work done. Grab the bells and waiter carry back for a few mins of COP to end the meeting.
COP (w/ Kettlebells): Around the world, Figure 8s, American hammer, Flutter press and wrapped it up with some LBCs.
Love my 4H brothers. Gotta get back to work now.. these hackers are killing me this week because of internet outage last Friday.
lots of stuff on Slack for social events, purchasing the 10yr anniversary gear, convergence.
SYITG!
John (Gypsy) Boles
BTW: if you read this far, you have enough time to call or text a guy you haven’t heard from in awhile.. it maybe exactly what he needs to get through the day. #NoOYO.
