October 16th, 2017 By Heatstroke

YHC rolled into the CB lot with his new 2.0 sidekick ready to bust some bells.  My 2.0 posted for the first time on Friday and was ready to get back at it and get his F3 name.  He enjoyed the running aspect of the workout, so I made it a point to mix some in…so why not a little #bellnado.  There has been chatter about the various iterations of the #bellnado and the one point I think that has real merit is: all exercises use the KB.  This would effectively eliminate the one exercise that brings the “suck” in a big way – the burpee.  If we are removing the burpee, we needed to put a KB alternative that “sucks” as well – the Get-up it is.  I decided to make this a kindler, gentler version, so only 1 get up per arm – future versions may end up with 5.  So with a intro and disclaimer we were off.

Warmarama:

• SSH X 15 IC
• KB Merkin X 5 each arm IC
• Figure 8 X 10
• Slingshot (around the waist) X 10
• Halo X 10

The Thang: Burpee-free #bellnado

1. KB Get-up – 1 each arm – lap
2. KB Swing – 10 each arm or 20 two arm – lap
3. KB Thruster – 10 – lap
4. KB Sit and Press – 10 – lap
5. KB Clean and press – 10 each arm – lap
6. Repeato

Mary:

• Mason Twist X 10 IC w/ KB
• W X 10 IC w/ KB
• LBC X 20 IC w/ KB

COT:

Prayers for The Shore and his family in the loss of their son (truly heartbreaking), prayers for a couple of First Date’s friends who are battling cancer and drug addiction, praise for National Service Day on Friday at CB where over 50 single parents/widows/widowers were helped with free car service and washes

Moleskin:

• Super proud of my 2.0!! He is loving it in the gloom! I never thought he would be this into it.  The boy knows how to sleep and I never thought he would be ok with waking up 1.5 hours before he normally does to come work out.  I was wrong.  He is all about getting outfitted with shirts, gloves, etc.  He really likes that there are other 2.0s out there with him.  Great to have Denali and Fresh Prince out there to keep him company.  Great job, Goldfinger and all the 2.0s!!  The average age of Rolling Stone is taking a nose dive, ha!  I can’t wait until Goldfinger is all up on Slack calling out other 2.0s for fartsacking, gonna be great:)
• I aimed to put together some more of the classic KB exercises in this one.  I did not realize until we went through them all how much the shoulders got crushed in this workout.  Oh well, guess y’all will have to settle for going through doors sideways today.
• PSA: KBs can be a bit dangerous, be careful.  Sparknut had a little altercation with Big Red today and has a busted lip to show for it.  Glad the chiclets were spared.
• Good to have First Date out after a while.  Nice also to have Ty Webb out to a BB too, his towel was well represented today.
• Kilowatt looks to be officially off IR and mentioned he could be talked into GoRuck events now that he has crushed his sub 30 minute 5K goal like a grape.  His M even asked what’s next.  Glad she asked, the F3 MECA Customer GoRuck Tough on 3/16/18, that’s whats next:)
• The 2.0s were pretty frisky with doing laps WITH their KBs!!
• Great start to the week gentlemen…and kiddos, let’s always strive to be the best versions of ourselves

Heatstroke

Bell Buster

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