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Kettle Bells on a warm winter day

All All MECA Backblasts

December 11th, 2015 By Frostbite

Five men met for a little Kettle Bell action on this beautiful, almost winter morning. No Q was present, Frostbite was elected, and it was off to the workout.

Warmup: Mosey to the rear parking lot, SSH, IST, Merkins, Arm Circles, Michael Phelps

The Thang: We did three rounds of the exercises listed below. Thanks to the PAX for helping YHC get the names right. The typical exercise call this morning sounded like this:

Frostbite: “Our next exercise is this” (*Frostbite doing a demonstration of some random exercise)

Pax: “Uh, Frostbite, in F3 we call that exercise a curl”.

 

-KB Swings

-“Dishes to the Cabinet” (in honor of Maximus)

-KB Lounges

-Frostbite Extensions (pressing the KB from chest straight out to full extension, back to chest, pressing KB to full extension to your right side, back to chest, press KB to left side, back to chest)

-KB Shoulder Press

-Dutch Cucumber

-Goblet Squat

-KB Chest Press

-KB Lat Pull Overs

-KB Chin Ups

-KB Curls

Repeato x3

 

People’s Mary: Low Dolly, LBC, Pretzel Crunch, Mason Twist.

 

Moleskin:

  1. The weather was nice and it was a great workout.
  2. Thanks to all of the Pax for suggested exercises and, most importantly, keeping YHC properly informed of the exercise names.
  3. Congrats to Skyline and Mr. Rogers for your commitment to the F3 workouts the last two or three weeks. It should be starting to feel like a habit now and the strength improvements are beginning to show.
  4. I look forward to seeing you all in the gloom next week!

5 Comments on “Kettle Bells on a warm winter day”

  1. Frostbite December 11, 2015 at 8:33 am

    @Tradition Pax – Thanks for allowing me the privilege to Q this morning. It was a pleasure working out with you!

  2. King Louie December 11, 2015 at 9:07 am

    A good workout. I still like the idea of Maximus just slamming his dishes straight through the cabinet doors.

  3. Maximus_MECA December 11, 2015 at 9:20 am

    Ahhh. I missed you guys this morning! I was the Q and I pulled a young’n!. I was all prepped last night, went to bed, the two alarms went off at 445 and lo and behold i put my head down for just a minute before I was to get up and next thing I knew it was 550! Darn! My apologies. No excuse! Glad you had a great beatdown. Nice Q Frostbite.

    #itwonthappenagain
    #excuseiwastired

    And yes – i would like to slam the dishes through the cabinet!

    And – yes Yes – i would like to slam the dishes through the cabinet!

    1. King Louie December 11, 2015 at 9:57 am

      Perhaps your phone should have done what mine did this morning. When the alarm went off, everything but the alarm and the screen froze. I couldn’t turn the alarm off w/o having to soft reset the phone!

  4. Maximus_MECA December 11, 2015 at 11:08 am

    Thx @kinglouie.

    When a lapse occurs. Changes must be made. I had my phone alarm and clock alarm by my bed set for about the same time. Now the phone will be delayed and set on the bureau.

    #nomoreexcuses

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