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.

Warm-A-Rama

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

The THANG:

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.

CoT:

Announcements:

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).