The Sister Tandem Workout

16 of MECA’s most diesel men reported for duty, including an FNG and a couple of brave souls who conquered The Bear this weekend. #MadProps to you guys (Gamma and Gulfstream, may have missed someone else here?)! YHC did a repeato of a January workout that sucked then and may have sucked worse today with the humidity (right, Gamma)? Thanks to @Gulfstream who helped me with the sidewalk chalk beforehand. I stayed away from pink and went with a safe light blue color this morning after @Gamma’s pink special last Monday.

Things went a little something like this:

Disclaimer given. Quick explanation to FNG.


Slow mosey around parking lot.

Windmill x10IC
Cotton Pickers X10IC
The Michael Phelps (an @ Coyote creation – couldn’t bring myself to do it IC)
Hamstring Stretch
Low, Slow Jump Squats X 10IC

The Thang:

Partner up for the Following:

Squat Press X15
KB Swings X15
Goblet Squats X15
Clean and Press X 10 (each arm)
Sumo Squats x15

**One partner does KB exercise while the other partner does 10 merkins and plank until partner is done (for rest). Switch roles after each exercise with both Pax doing each KB exercise and merkins between each set.

Chest Press x 20
Curls X 20 (or 10 each arm)
Bent Rows X 10 (each arm)
Two-handed Triceps Extensions X 15
Pullovers x15

**One partner does KB exercise while the other partner does 15 LBC’s. Switch roles after each exercise with both Pax doing each KB exercise and LBC’s between each set.

Goal 3 sets of each group.

There was a little mumble chatter at the end from the group finishing with the upper body side. Someone (@Gulfstream) mentioned something about that side doing a FiA workout or something???

Derby Double Tap X10
20 second airborne mindbender

BOM w/ a little unintended humor.

1) It was my pleasure to lead you fine men this morning. Thanks as always for the opportunity!
2) I’m loving the large crowds at our kettlebell workouts lately.
3) King Louie – I hear you were the fastest man at Davis Lake on Saturday. Sounds like it’s time to move up from that 15 pounder you were sporting today ;-)…
4) Welcome FNG Bogan and fellow new Pax member Gazebo!
5) @Coyote, it was great pairing with you this morning. #Beastmode
6) Sorry for the unintended “sister” humor during BOM. I was spent after this one.
7) Some Pax asked for information on the Tiger 5K that Tradition is sponsoring. The race will take place the morning of Saturday, June 20. Copied this from an e-mail sent by Man Down recently: Just discovered a more direct link to use for the King Tiger 5K BUT there’s a $3.25 charge to register online. If guys just want to fill out a paper application and drop it off at the store (Run For Your Life – University), they can save a few bucks. Here’s the link to the paper application –
8) The F3 Tradition Family Cookout is going to be the same afternoon (June 20) at the Winchester Pool. 11AM-4PMish. More information will be sent out via e-mail.

13 thoughts on “The Sister Tandem Workout

  1. Dingo

    Bogan – A fascinating beast. The majority of the species are hideously repugnant and unintelligent, and yet they manage to breed in ever-increasing numbers and populate an area known as the outer west. It is quite common to find five or six offspring in each family group, often with a different father for each new baby.
    Their habitat consists of a weatherboard or brick-veneer dwelling and is characterised by an early-model Holden or Ford in the driveway surrounded by a group of males discussing why the carby is stuffed and the results of last night’s footy (a primitive gladiator-like spectator sport enjoyed by most bogans).
    The female of the species, while smaller in stature, is far more loud and aggressive than the male. While the males tend to be very friendly and congregate with other males, the females spend most of their time in supermarkets and shopping malls, using a shrill high-pitched call to discipline their children and contact other females.
    Males and females rarely interact socially except during breeding season, which is otherwise known as Friday night. During this time, females are allowed to enter the male-dominated area known as “the pub” and display their impressive coloured plumage to a prospective mate.
    Herein lies an intersting phenomenon. Males will often fight over a particularly attractive female and she will mate with only one male, while some less attractive females have been known to have several partners simultaneously.

    Ahhhh. The wonders of nature.

    1. Dutch

      Very entertaining education this morning Dingo – you know so much about this beast, it causes one to pause and think… so glad you made your way over to the US of A… just sayin….

      great F3 name – may go down as one of the most appropriate opposites – ever! Good to have a clean cut military man in the ranks- it raises the bar for this motley crew.

      16 strong – great to see where we have come from our humble beginnings on our decision making drive back from highlands last fall. Raptor/Pongo – we still have Q spots for SWAT….!

  2. Dingo

    FNG Mike was named “Bogan” as he is the exact opposite of what is described above 😉

  3. Dingo

    Good workout buckwheat! I didn’t push as hard as I should of, but I’m still hurting. Would like to just crawl back into bed……

  4. Buckwheat Post author

    @Dingo – Thanks for the definition of a Bogan. That’s hilarious!

    Great work by all this morning. That’s not an easy workout. The leg side is a killer!

  5. Gamma

    @Buckwheat – great workout, and yes, I prefer the cold….the humidity seems to add a half-round handicap. And don’t be jealous of the pink chalk, I’ll bring some up for you next time.

    @Dingo – that’s quite the nickname explanation. Beats the “unshaven slob” definition during COT.

    @Bogan – welcome to F3. Tough workout to start with, but clearly nothing you can’t handle. Stick with it – great group of guys up there at Tradition.

    @Gulfstream (or as @Dingo likes to pronounce it, “@Blacksheep”) – thanks for partnering up and pushing me through this!

  6. Buckwheat Post author

    @Gamma- I have plenty of pink chalk and have used it before, just didn’t feel the Pax could handle it two weeks in a row…

    @Bogan- I echo @Gamma’s comments. From what I saw, you were motoring through the workout at a good clip. Your email address was sent to both F3Tradition and F3Davis Lake, so you should start receiving emails from both shortly.

    @Gazebo- Your email address was submitted to F3Tradition, so you should start receiving emails shortly as well. Will email you shortly on the F3 Website login issue you mentioned.

  7. Forgotten Jelly

    Sorry I missed this one this morning. Wrist is still giving me trouble. I tried to do some kettlebell exercises yesterday and they didn’t go too well. So I ran instead.

      1. Forgotten Jelly

        You have so little faith in me. Just ask Blind Date. I made him run almost 4 miles this AM when he couldn’t breathe out of his nose. Then we discussed aches and pains at the end of the run. We noticed that we are getting old.

  8. Maximus_MECA

    Thanks All. @Buckwheat – typical outstanding beatdown. @dingo – great humor. @f3 – is great – these kbell works and @dingo’s suggestion I moved my kbell weight up 5 more pounds and handled it – should have done it sooner – oh well – yes you will get stronger – no matter what your age or other obstacles one may have!

Comments are closed.