KettleBear back blast 12.19.18

QIC: Rash

Pax: Grovetucky, Tarmac, Lars, Specimen, Fresh Prince, Hack, LaLa, Bootleg, Schrute

COP: kettlebell cotton pickers x 10, sun gods x 20, standing rash stretch, sumo squats x 10, twisting lunges x 10

The Thang:  The Q is suffering from Holiday brain and apparently thought we could do 40 minutes of work in 30 minutes but the laws of physics got in the way so I’m sorry the left side got neglected.  3 rounds, 40 sec on, 20 rest followed by a track lap, alternating arms:  1. Rotating Side Plank, 2. Catch squat, 3. one arm deadlift, 4. low pull windmill, 5. Rotating cast and clean, 6. Clean and press, 7. Alternating hot potato row, 8. On arm KB swing.

BOM:  Grovetucky took us out.  Thanks for the great turnout, 10 strong.  I’ll work on my timing.

KettleBear 10/24/18 backlist

QIC: Rash

Pax:  Grovetucky, Mogul, Hack, FNG Chris, LaLa, Rowdy, LowMan (Omaha), Steak, Brain, Mariah

COP: side straddle hop x 30, down dog/ up dog/ runner lunge/ teach stretch series, sumo squat x 20, chasing arms, kettle cotton pickers x 15, kettle lunge press x 10

The Thang: 40 sec on, 20 rest circuit left arm, run a lap, then right arm:  1) side plank, 2) squat and roll, 3) single leg deadlift, 4) windmill sit throughs, 5) swinging clean, 6) one arm press, 7) bent rows, 8) KB swing

Finished with 11 minutes of a ladder starting with one rep and increasing each round: 1) cross body press, 2) hand release pushup, 3) jump knee tuck.

BOM: welcomed our brother LowMan from Omaha and hopefully sent him back with some workout.  Also welcomed FNG Chris.  Grovetucky took us out in prayer.

Back-Blast 09.05.18 – Marching Ants


AO: Camp Willis (aka – Jones Middle School)
PAX: Bootleg (RESPECT), Steak (RESPECT), Rowdy, Crossgrain, Ballbearing, Schembechler, Schrute, Ariel (FNG), Specs (FNG), Rash, Mogul, Tecumseh, Grovetucky, Hack, Chicken Little
QIC: Mariah

In a rush making sure we had enough coupons hoping we didn’t eat too much time getting to the track the disclaimer was not given = Q fail #1 (even experienced Q’s forget stuff, always take a few more minutes before arriving to make sure all the elements get covered), we had 2 FNGs present, luckily they weren’t loners and had wing men present. Mosey to far side of track, everyone claim a cinder block for the workout.

SSH ic x 30
Imperial Walker ic x 20
Good Morning ic x 10
Cotton Pickers ic x 10
Sun Gods ic x 15 each side
Merkins ic x 15

The Thang
Spread out at base of stadium steps.
Plank Walk-Ups with hands on first step back to ground ic x 20
Dry Docks w/feet on first step ic x 10
Overhead clap ic x 20

Back to the blocks 100yd overhead arms locked walk.

The main event explained…
1 lap on the track 400m arms locked overhead cinder block carry. As soon as you’re fighting to bend arms or rest the block sit it down off to the right of the track and run back to the starting point to do 20 merkins, run back to your block 5 burpees, pick it up and keep walking until you have to sit it down again REPEATO until your lap is complete. When you’re done pick up the 6 and help with reps/carries/runs until everyone is done. Crossgrain made it all the way around without stopping. Most had to stop 3 times. There was a modification for guys with running injuries. They just had to sit down their block and do 30 merkins and 10 burpees then continue.

(Nearly Q-Fail #2 here. It’s dark and if guys sat the blocks all over the track there would have been injuries, luckily caught this one and shouted instruction at the last minute. When helping at the end we actually sat a block down near the end and Steak almost tripped over it.) If there was more time or if we did this again we’d probably do a shorter COP smoke the arms/core/shoulders some more prior and/or do 2 laps. Still, it worked pretty well for the timing creating balance between the strong and the fast. Everyone finished very close to the same time.

Put blocks away. 20 Mountain Climbers ic and mosey long way around track back to Flag for Mary.
Moguls ic x 6 (catalina, side plank right/left/merkin = 1)
American Hammers ic x 15
Flutter Kicks ic x 25
Recover for count off, name FNGs, name-o-rama.

Schembechler took us out in prayer. Regretfully, I did not share any words today out of a rush to get back and honor the M. Always humbled to lead and I always learn something. Usually as a result of rushed planning. Always striving to put more effort into scaling things for all of the PAX, staying conscious of fall-outs during exercises to manage rep counts and keep things fluid. Though we test ourselves on occasion… this is a long game, and that means workout volume over intensity as our abilities grow over time. Modifications are always encouraged. Glad to see more guys coming more often.




Pre-Blast 09.05.18 – Marching Ants

Where: Jones Middle School (aka: Camp Willis)
When: 0530-0615
Who: All PAX, Fartsackers, One/Two hit FNG wonders
QIC: Mariah

EH someone to come out. Ants are strong, and if they’re not they’re fast and busy. Some are both. We’ll be busy ants. Bring your coupons over 20lbs. We have many on site already (12). If you have an extra block or kettle bell over 20lbs drop it on the East side of the track before we mosey. If you’re a One/Two hit FNG wonder get better at showing up starting tomorrow. Be like Steak (he’s a HIM now).

Iron Pax 8.22 Back Blast

QIC: IRON PAX (F3 Greenwood)

PAX: Mariah, Mogul, Rowdy, O’Doyle, Rash, Bootleg (RESPECT), Schrute, Hack, Grovetucky, Tecumpsa, Ball Bearing, Bo Schembechler, FNG (Choclate-Shake), FNG (Skull), FNG (Steak) (RESPECT)

The Pax told to BYOB for the beatdown. Gathering in the gloom with 3 new faces. We made plans to perform on track or field for personal preference. Mariah lead a brief COP with some SSH, Cotton Pickers, Good Mornings, and some other movements to get us prepared to hustle.

We performed the challenge for 30 min & completed name-o-rama and BOM following the beatdown right there on the field.

Later Hack Shared through closed channels his accomplishments over the past few months and the awesome transformation he has had by getting after it! Keep it up!


Back-Blast 08.01.18 – Crawls,Carries, Casualties & Core

Where: Camp Willis (aka – Jones Middle School)
When: 0530-0615
PAX: Ballbearing, Mogul, Regulator, Odoyle, Grovetucky, Rash, Ditka, Brain, Hack, Chicken Little
QIC: Mariah

Pax assembled, quick disclaimer, luckily people brought extra kettle bells as many were without. Mosey to the track.

SSH x30 IC
Imperial Walkers x20IC
Sun Gods x30 IC
Cotton Pickers x20 IC
Lunge Stretch/Reach to sky x10 IC each leg

As quickly as possible we gathered for the Pre-Season Challenge of 100yd bear crawl/25 hand release merkins REPEAT. Mogul and Ballbearing had watches and those were used for timing. We did 2 waves on the track. Probably a little over 100yds. Somehow there was confusion on the timing but all PAX completed and we moved on.

YHC told everyone to lineup on the goal line with kettle bells and count off 1s and 2s. Match up with similar body weights.

Partner 1: bottoms up walk with both bells to the 25yd line, 10 burpees – REPEATO to the 50yd line for 10 more burpees. Overhead walk with both bells to 75yd & 10 more burpees, overhead walk to the end goal line and casualty drag partner from under arms to the 50yd line, drop him run back to the goal line get the bells and run 100yds to the starting goal line.

Partner 2: Alternating bear crawl and lunges each 25yds until opposite goal line and plank for partner 1 until he’s ready to drag you. Mosey from 50 to opposite goal line ready to switch.

Everyone was saved from the car fire. We then moved over to the stadium steps at the 50yd line. 1s did a decline plank walk to one end and 2s went the other direction. If for any reason you quit before the end it’s 3 burpees then back on where you got off to continue. I don’t think there were any burpees. This marks the longest non-stop plank walk I’ve seen the pax do. Steep penalties for quitting to rest may be a good motivator. Although, the stadium step is lower than the guardrail at Griggs.

Mosey back to flag with bells. 8-Count body builders x5 IC.

YHC shared some words on F3 being a marathon and not a sprint. Words from Dredd. A lot is accomplished by showing up. Everything doesn’t have to change right now. Make F3 your long game. Never get too comfortable with where you are. It’s too late to get ready once you find yourself in a situation wishing you were more ready. Every day is a chance to get better. Our potential is always changing and there are many ways to grow as a man if you’re a man that shows up.

Always honored to be in the company of these guys.

YHC – Mariah

KettleBear Back-Blast 7.25.18

PAX: Mariah, Mogul, Schute, O’Doyle, Brain, Grovetucky, & Hack

QIC: Bo Schembechler

After getting a role call the night before on the weight & quantity of bells we have at our disposal, YHC, put together a loose plan for what he hoped to be a well paced beatdown in the gloom.

Arriving at 0520 for some mumblechatter, YHC was feeling good as 7 other HIMs joined him in the gloom! This morning was going to suck, in a good way!

The Mission & Disclaimer were given, out of order, but non the less the mission remains the same!

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