Tag: Huge Bells

  • Summer Bell Games

    Beautiful morning for a spot of friendly NOS competition, and thus the KB Summer Games begin! Here follows the first round of shenanigans:

    The THANG: 

    WARMERAMA: 

    • Mosey Mt Chaplain down and up carrying KB’s then circle up
    • Welcome & Disclaimer
    • Warm-up Reps IC

    KNOLLS:

    • All PAX at the same time:  KB Murder Bunnies to the top of the knoll, x5 Burpees, Duck-walk back down with racked KB.
    • WINNER: DTH (would have been SNIP but he DQ’d transitioning from Duck-walk to Frog-hop)
    • Mosey over to Middle School field

    FIELD:

    • All PAX line up on the end line, KB Swing Forward Toss, x1 Burpee, Run to where KB landed to do the next Swing Toss & Burpee, repeato to the end of the field, AND BACK!
    • WINNER: BLANK SPACE (with DTH and SNIP tied for 2nd)
    • Mosey up to Amphitheater

    AMPHITHEATER: 

    • PAX wall work (Dips, Incline Merkins) while individual PAX compete for best 30# KB ShotPut throw for distance
      • WINNER: BLANK SPACE (with stellar KB rolling skillz)
    • PAX sit on wall alternating overhead press with skull crushers, while individual PAX compete for best 15# Racked KB Broad Jumps to the end and back for Time
      • WINNER: SNIP
    • PAX do Racked Squats or LMPulls while individual PAX compete for best WWII 15# KB Soccer Throw-In for distance
      • WINNER: DEALER
    • Mosey back to the Knolls Top

    KNOLL MARY:

    • KB Hammers IC slow x10
    • WWII KB Press IC x10
    • KB Smokers IC slow x10
    • Stretching with the Sunrise

    COT:

    • Counterama # 6
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    NMS:  Absolute smokefest of a fun competition morning. Solid work put in by all. T Claps to Blank Space taking the W, but as winner he’s now required to carry his heavy KB for all future workouts and competitions. Snip will forever remain King of the weighted broad-jump. All the PAX at some point realized a lower rolling throw worked to advantage. YHC’s legs and shoulders feel like jelly. Appreciate you fellas showing up and putting out! Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • Bon Air OTB Ruck to deliver F3 fliers- possibly this weekend
    • July 4th Convergence 0700 at Grid Iron
    • Monthly: Breaking Bread, Bridge
    • SEPT 26 GROW RUCK! (Registration Link:

    https://event.freedom-ops.fit/gte-74)

  • Prison Cell Workouts Make Ya Quiver

    🔥 WARMARAMA

    One loop around the bus loop and some light side straddle hops, arm circles, Michael Phelps, merkins.

    To honor my bionic knee’s first go, I played my favorite Daft Punk robot bangers. 

    💪 THE THANG

    EMOM 1: Pure Core 

    • Minute 1, 3, 5, 7, 9: Kettlebell Pull-Overs.
    • Minute 2, 4, 6, 8, 10: Dead Bugs (Hold a light KB straight up in both hands. Slowly extend the opposite leg—keeping the movement slow and controlled—and return).

    Mosey to top of Mount Chaplain to take in the sunrise for EMOM 2.

    EMOM 2: Upper Body

    • Minute 1, 3, 5, 7, 9: Single-Arm Bent-Over Rows (Left) + Strict Overhead Presses (Left).
    • Minute 2, 4, 6, 8, 10: Single-Arm Bent-Over Rows (Right) + Strict Overhead Presses (Right).

    Mosey back to asphalt.

    EMOM 3: Mixed

    • Minute 1, 3, 7, 9: Chest Presses 
    • Minute 2, 4, 6, 8. Curls for the Gurls
    • Minute 5, 10: Forearm planks

    One more loop around the bus loop to see how running felt. All good.

    Mosey BTTF 🇺🇸

    🗣️ COT 

    • Prayers for David’s recovery and DTH’s support.
    • Prayers for Machine Head’s growing brood.

    Dealer’s Musings:

    • Today was my first Q since tearing my meniscus a third time. I am not getting surgery and am feeling out what I can (cannot) do. Being with your brothers certainly beats working out alone in my garage like I have been doing. It was great being back in the fold of F3 brotherhood. Don’t take it for granted.

  • Burpee Blitz

    The THANG:

    8 men showed up for a beatdown, and that’s just what they got. With 1 FNG in tow, they got to work with the sun on their backs and kettlebells in their grasp.

    WARMERAMA:

    • Mosey around the parking lot and circle up
    • F3 Welcome & Disclaimer
    • Variable IC Reps to get the muscles warmed up

    COP #1: Burpee Blitz

    •  5 kettlebell burpees at each light pole headed down the hill and around to the cul de sac. ~10-12 light poles conquered

    COP #2: Partner ‘merkins

    •  Partner holds kettlebell on shoulder blades for weighted ‘merkins
    • alternate until you get to 50

    COP #3: Squat parade

    •  10 squats at each light pole back to the tennis courts

    COP #4: Adora

    •  Between partners: 50 Turkish getups, 100 KB swings, and 150 American Hammers

    Berny BTTF for COT:

    • Counterama # 8
    • Namerama 
    • Announcerama
    • Closing Prayer

    Naked Moleskin:  Time flies when your doing burpees! way to push yourselves this AM men! Welcome FNG Jimmy Arthur as “Restart”. Kudos to DTH for the quick MacGyver fix of my broken target KB for Restart to use.

    P.S. Posted photo post workout should not be taken as a pride month celebration.

    Announcements: (see SLACK!)

    •  Next weekend ruck and food pantry

    Prayer Requests:

    •  Stagg and Snip’s trip to ADK next week
    • Dealer’s knee (torn meniscus)

  • Gettin HUGE

    Seven swingers circled up for a stationary sweatfest, courtesy of Dealer’s knee – no man left behind! Here’s the rundown:

    WARMERAMA:

    • Welcome & Disclaimer
    • x10 slow warmup burpees OYO
    • Play 90’s rock – terrible unknown nonsense ensued, so per Snuff’s excellent suggestion we switched to a station inspired by Johnny Cash
    • Other warm-up reps and stretches

    STATIONS:

    • Mobile DTH Pullup Bar
    • Battle rope
    • 60# sandbag (chest press, lunge, etc)
    • 30# KB’s (merkins, am, hammers, etc)
    • 35# KB (rows, cleans, etc)
    • TIMER:  x2 30# KB’s – variable movement to top of knoll and back down 
    • 50# KB (sumo squats, figure 8’s, etc)
    • PAX completed FOUR ROUNDS 🔥💪

    BTTF for COT:

    • Counterama # 7
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer – especially lifting up Bromance’s FIL Jeff who lost his eyesight not too long ago and Bromance is helping them move to RVA
    • Pull-up Challenge! (Currently at 22)
    • Coffeerama – thank you SNUFF🏆

    NMS:  Solid work invested by the PAX this morning. Amazing when given the opportunity to slow down and work on form just how exhausting those stations can become! Thanks to Dealer’s knee injury for generating the Huge Bells summer sweatfest series. Anticipating all kinds of slow and painful creativity from our Q’s! Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • Weekly Forge Coffee + QSource
    • 6/6 0600 OTB D-Day Ruck:  8.2 miles for the 82nd Airborne, meet at 3500 Ashwell Dr (Rodeo Clown on Q)
    • 6/13 10am-1pm Latina Food Distribution (contact L.Woods) 
    • 6/14 3p OTB Ruck (FAMILY FRIENDLY) at Sunday Park (L Woods on Q)
    • Monthly: Breaking Bread, Bridge
    • SEPT 26 GROW RUCK! (Registration Link:
    https://event.freedom-ops.fit/gte-74)

  • Operation: Save My Baby Girls’ Soles

    The Mission

    The PAX gathered this morning not just to get better, but to assist the Q in a high-stakes, fraternal negotiation. After a certain unnamed brother-in-arms held the Q’s two daughters’ shoes hostage following a recent drop-off, a classic F3 headlock ensued: “You want the glass slippers back? You have to Q a beatdown at a brand new location.”

    Hostage situation accepted. Ransom paid in full via sweat, coupons, and a 100-yard field of pain. Here is how it went down:

    The Warm-Up (COP)

    After a brief disclaimer ensuring everyone knew we were lifting heavy metal at our own risk, we kicked off with a standard warm-up to prep the shoulders and hips:

    • Side Straddle Hops (SSH)
    • Imperial Squat Walkers
    • Cherry Pickers
    • Don Quixotes
    • Arm Circles (Forward & Reverse)
    • The Opus
    • World’s Greatest Stretch

    The Thang

    Part 1: The Coupon Field Walk

    The PAX grabbed their coupons (kettlebells) and hit the goal line of the football field.

    • Every 10 yards, the PAX performed 5 Single-Arm Coupon Cleans on the Right arm, and 5 on the Left arm.
    • We then Mule Carried the coupons to the next 10-yard line and repeated all the way down the field.
    • On the return trip, we modified the spacing to every 20 yards, executing 5 Row Your Boat Merkins (Merkin + Right Row + Left Row = 1 Rep) at each stop.

    Part 2: Far End Zone “Triple Check”

    Once the PAX successfully navigated the field, we locked into a three-man Grinder rotation to really max out the clock:

    • Partner 1 (The Timer): Sprinted the entire length of the 100-yard football field and back.
    • Partner 2: Max reps of Kettlebell Overhead Presses.
    • Partner 3: Max reps of World War II Sit-ups.
    • The PAX rotated through until everyone completed the full 300-yard sprint.

    Part 3: The Near End Zone Burnout & Return

    To finish off the field work, the PAX circled up for a final abdominal smoke-show:

    • American Hammers (In Cadence) until the core was completely spent.
    • The Hill Climb: We picked up our coupons for one final, heavy mosey up the hill back to the shovel flag.

    COT (Circle of Trust)

    • Count-o-rama & Name-o-rama
    • Announcements & Prayer Requests

    Moleskin: Huge respect to the PAX for embracing the coupon work today and helping the Q redeem himself as a father. The shoes have been secured, the legs are burning, and the leadership bars have been raised. It’s an honor to lead you men. See you in the gloom next time!

  • Lugnut Mangasm

    6 ding dongs brought their bells out from underneath their pillows for a brand new pavement-pounding playlist.

    Warmarama.

    Triple check 1: Timer carries 2 cinder blocks up the hill. Skull crushers + kettle bell swings.

    Triple check 2: Timer carries 2 cinder blocks up the hill. Pulls + squat thrusters.

    Triple check 3: Timer bell crawls up the hill with 2 bells. Block chest press + block curls.

    Triple check 4: Timer Bernies up the hill with a bell. WW2s with a bell + squats.

    Triple check 5: Timer lunge walks with the block across the lot and back. Mirkins dragging the bell + Turkish getups. (unfinished).

    COT.

    Coffee in the breeze while listening to piano bar music. Everyone pitched in to help Blank Space change his tire. Perfect spring morning.

  • That’s No Moon..

    Six men showed up for a themed workout and quickly realized this wasn’t going to be a casual stroll through the galaxy. Death Star Orbits turned into survival marches, and anything labeled “carry” lived up to the name. By the time we hit the amphitheater, the triple check sealed it. Box jumps lost their bounce, thrusters felt personal, and curls somehow became the hardest thing of the morning. The final hyperspeed sprint back to the flag looked less like light speed and more like a group of guys reconsidering life choices.

    By the end, PAX were laid out across the ground, staring at the sky, questioning decisions, and trying to remember whose idea this was. Great work!

    Tha Thang:

    COP1: Death Star Orbit (bus loop). Partner 1 racked the kettlebell runs the loop until they catch Partner 2.. Partner 2 bear crawls with the kettlebell.

    COP 2: Amphitheatre Triple Check Part 1
    Partner 1: Vader Carry / Luggage Carry around amphitheater
    Partner 2: Lightsaber kettlebell Swings
    Partner 3: Wookiee Rows

    Triple Check 2
    Partner 1: Jedi Box Jumps
    Partner 2: Trooper Thrusters (squat thrusters)
    Partner 3: Skywalker Curls

    Mosey back to main parking lot with waiter carries, walking lunges, and hyperspace sprints back to the flag

    Finished with 5 minutes of Mary, PAX calling out kettlebell exercises.

    Announcements:
    NTB going away party – May 16
    Bon Iron meeting at Dogpile for mini-convergence – May 16
    DTH’s 500th Q – this Thursday
    Memorial Day Convergence – Memorial Day
    Mother’s Day – this Sunday

  • Speed, Balance & Power

    The trifecta of kettlebell excellence…………and pretty much every other sport. Here is a brief summary of this morning’s workout for your viewing pleasure.

    PAX of 7 mosey down to the tennis courts for Warm Up:
    Side Straddle Hops, Jazzercise, Big Overhead Claps, Shoulder Taps, Copious Amounts of Freddy Mercuries, Knee Pulls, Open the Gate, Mario Jumps, Mummy Kicks, might have missed a couple. All done in perfect cadence with excellent form.

    Speed:

    On the football field: Sprint to 50 yard line, 20 Kettlebell Swings, 8 Merkins. Run back to the end zone. Repeat and reduce the Swings by 2, and increase merkins by 2 until you get back to 8 and 20. 7 rounds total.

    Balance:

    At the side of the tennis courts, Triple Check. Runner does suitcase carry with kettlebell. Others do High Shoulder Taps with Kettle, and Bend Overs (??).

    Grab the kettle and walk along the top of the Great Wall of TryHard (GWOTH).

    Power:

    Hold Kettle on chest and run to the top of Mt. Chaplain. At the summit: Goblet Squats, and Clean and Presses. Back to the Flag for COT! TryHard took us out.

    Final Thoughts: Strong work by the PAX on an crisp and cool morning. I drew the inspiration from the workout from a line by my kid’s track coach. Much respect for Snuff who came out after finishing Ragnar over the weekend. Also, DTH returning from the mission field. Sounds like ultimate frisbee may be on the horizon! Perhaps this workout will pay off.

    SYITG

  • From Zero to Zen: The Box that Unboxed Me

    KB Beast.

    No KB Man Killers.

    Sold my soul for a Soul. Beep, beep.

  • HBD to me

    7 festive fellows showed up to make YHC’s 37th birthday the best one yet. After realizing this wasn’t Ruckhenge after all, we set to it.

    The THANG:

    WARMERAMA:

    • Circle the parking lot, mosey back to the flag and circle up
    • F3 Welcome & Disclaimer
    • Variable IC Reps to get the muscles warmed up, including 37 side straddle hops

    COP #1: Adora

    •  Timer runs the bus loop
    • 37 kettle bell burpees, 137 squats, 237 alternating side shrugs

    COP #2: 3×7 stair way to beach bod

    •  partner up in the courtyard
    • 5 partner assisted ‘merkins at the bottom each time (partner hold kettlebell on shoulder blades during merkins, switch)
    • do 3 of each exercise on each of the 7 stairs ( thus 3×7)
    • Repeat
      • Lunges, skull crushers, lawn mower pulls, etc.

    Mosey BTTF for COT:

    • Counterama # 7
    • Namerama 
    • Announcerama
    • Closing Prayer

    Parting thoughts – Thanks for all the birthday wishes, best part of the day so far.