For whom the “BELL” tolls …

YHC was blessed with an M that understands. She understands that F3 is making me a better man, a better husband, a better father, better altogether. Just better! So when I spend a little bit of money on some CSAUP thing she just smirks and doesn’t yank my chain. Recently I spent some money on this website for F3 Lehigh Valley. No I do not want a reimbursement, lol. I say this to highlight my commitment to this group of HIM that I believe in. A group of men that has given me so much more than I have given to. So, with that said, I bought some coupons a while back and I have used them occasionally. This workout will involve those kettlebells and a lot of movement. Here goes:

Disclaimer: You choose to be here therefore you assume the liability.


Some muscles and tendons were stretched. We probably did not use them all but we stretched them.


The bell is going to toll!

  • Around the world x 10 each direction
  • Bent Row x 10 per arm
  • Deadlift x 10
  • Figure 8 x 10
  • Get Up x 10 per arm
  • Swing x 10
  • Front Squat x 10
  • Windmill x 10 per arm
  • Burpee Bells x 10
  • Merkins, lots of merkins, 322 to be exact done 10 per exercise.

We completed 2 rounds. Merkin total = 222.



The Pond Q Tree Hugger Friday

The Bee Hive Q Zena Saturday

Coffeeteria at East Penn Diner after Sat workout.

Reminder: Lake Champion, November Mustard Seed CSAUP, Follow Twitter, New website.

Prayers: Thudercat’s mother in law Shiela (bike accident).