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F3 MeCa | June 12, 2021

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Mountain Music by……Justin Beiber?!?

  • When: 07/01/16
  • QIC: Gamma
  • The PAX: Kojack, Gamma, TBone (WB, I assume), Clueless, Sheep Dog, Bear Claw (WD), Cooter, Sid Vicious, Helga

70 degrees, 90% humidity, 9 men and 23 kettle/dumbbells (hi Clueless). Sounds like a recipe for getting swole. Or maybe just a 45 minute warm-up to prepare for life.

Disclaimer: “don’t get hurt”

SSH x15
Mericans x10

Explain the rules. Well, no time to ‘splain, so let me sum up (name that movie)….

Supersets of 3 exercises each, hitting different body parts. Do 10 of each exercise, then 9, then 8….down to 1, with no rest in between exercises.

Set 1
Single Arm KB Clean/Presses
KB Lawn Mowers
KB Calf Raises

Set 2
KB Chest Presses
KB Pull-overs (repeat the disclaimer, adding “don’t drop the weight”)

Set 3
KB Hammer Curls
KB Triceps Extensions
KB Sumo Squats

Set 4
KB Halo (around and back = 1 rep)
KB High Rows
Mericans (because ‘Merica)

Mary (ain’t nobody got time for that!)

COT (thanks to Bear Claw for taking us out)

1. Clueless coming in hot jammin’ to Alabama was a perfect way to start the workout. SidVicious is pretty sure he had just switched it from Justin Beiber, but I guess we’ll never know…

2. Kojak and I headed out for a few miles beforehand, and did a little recon on the soon(ish)-to-be completed bridge on Roberta and we were able to make it across, albeit dodging some heavy machinery and a few elevation changes. When that’s done, coupling it with the 49s hill might be a good addition to the Bull Run or Road Warrior.

3. Since this apparently was only a 45 minute warm-up for some who shall remain nameless (until I name them), Cooter and Sheep Dog each went off for a post-workout run. Nice work, men.

4. Any day that T-Bone joins the pax is a good day…great to see you back out there. Although since you texted me just as I’m writing this, I can add that, yes, it’s a bad idea to do a shoulder-heavy KB workout just before a PT appointment to work on your shoulder injury. But only one of those things is free…

5. He may be small, but the effort Bear Claw (at 59) puts into KB workouts makes him bigger-than-life.

6. Thanks to Helga for “volunteering” to lead The Rail Yard tomorrow. It will probably be a small group, but sounds like you’ll have some additional obstacles to play on at the park.

7. Had another post-Acceleration Magnificent appearance. They really need to unlock the bathrooms at HRMS.

8. And for those keeping score at home, Starsky would have made it an even 10.

9. Lots going on in MeCa on Monday – DevilsPitchfork, Endurance, Boondocks, SkyWalker, ElDorado, free 5k. Watch e-mail and Twitter for details.

Have a safe and happy 4th of July. Enjoy your freedoms, and pray that we never lose them.

Pax tibi,

  • On July 1, 2016


  1. Strong work this morning. Hopefully you got your money’s worth. If not, see @SoloCup for a refund.

  2. Great lead this morning @Gamma! I’ve been itching to get back to KBs. Always my weekly favorite.

  3. Apparently so @Gamma if two had to get in extra work after???
    That was a good one but next time we all need to wear our @Tbone gun show shirts. Great to have you back @Tbone!!!
    I’m thinking that @Clueless is a belieber!!!

  4. Clueless

    I just googled Justin Bieber songs to make a funny comment, but could stomach playing one to find out what he sings or sounds like. Yes… that was Alabama playing as I rolled in. I was hoping @FlipPhone was in the audience to get the hint #NoDJToBeFound.

    Great workout @Gamma! Sweat was rolling hard and fatigue was felt in multiple places. Finally found out what Halos work. Outstanding work by the PAX… especially those doing extra credit… although I did hear @Cooter say, as he returned from the post run, “that was a bad idea”. Enjoyed it fellas! Stay safe, enjoy the long weekend, enjoy your freedoms!

    “There’s a big difference between mostly dead and all dead”

  5. FlipPhone

    Missed a good one! Next time I will leave the boom box for @clueless.

  6. Anyone else still sore this morning?

    • Yes, yes I am. On a separate note, I used the Google machine as well. Nothing completes a manly KB workout quite like quotes from The Princess Bride.

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