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F3 MeCa | August 18, 2019

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Slow Bell Buster on Steroids

  • When: 2/4/2019
  • QIC: Schnitzel
  • The PAX: Sugar, Jimmy Buffett, Manwich, Project, Kilowatt, Soprano, Steel Cannon, Schnitzel, Heatstroke (started and finished with us)

Great morning for a workout, little chill in the air, but not too bad.



Mosey around CB parking lot.

  • 20x SSH
  • 15x Mountain Climbers
  • 10x Merkins
  • 10x Windmills

The Thang

Painfully slow reps of the following

  • Curls x15
  • Overheads x15
  • Tri Ext x15

Lunge walk to the dumpster.  Run back to gathering position and bear crawl back to dumpster.

More slow reps of the following

  • Upright rows x10
  • Lawn Mowers x10
  • Squats x10

Lunge walk back.  Sprint to dumpster and bear crawl back to the starting position.

I got off the plan a bit here as this was pretty taxing, so going from memory.

  • KB Swings 10 each arm.
  • Mosey around the lot.
  • 2 Turkish get-ups each arm.
  • Mosey around the lot.
  • BTTW + Donkey Kicks + Merkins 2x
  • KB Swings 10 each arm.
  • Colt 45s, 3 reps of 15 Bicep curl variations
  • Mosey around the lot.
  • Chest Press x20
  • Skull Crushers x15
  • Squats x10
  • Maybe a few other things.


  • LBC x15  w bell
  • W x10 w bell
  • Mason Twist x10 w bell
  • Crunchy Frog, no bell
  • Pretzel Crunch, no bell


Sugar pushing the 6 pack challenge.

Prayer Requests

  • Kilowatt’s coworker
  • Heatstroke, sorry don’t remember the details
  • YHC, friend of mine lost oldest twin son to fatal car crash on I-77 in Huntersville.


The first version of Bell Buster Monday (only started on Friday originally) was Super Bowl Monday 2, maybe 3 years ago.  Heatstroke was there along with Black Sheep and Ambassador.  YHC was to Q but developed back spasms a day or two before and wasn’t able to Q.

It was a pleasure being out with you men this morning.  Hope you all got a good work out.




  1. kilowatt

    Good one today. Gotta say – I was struggling. Like I mentioned on Slack – I’d gotten kneed in the ribs after I feel off of a chairlift a week ago Saturday. I’d smartsacked until Wednesday. Was 50/50 for bells and modified here and there as the bruise was screaming through some of the iterations that required mobility and power simultaneously.

    One of the things that got be through it was knowing the “Respect” crew posts with plenty of aches and pains but just works through them. I plan on making a fitness a life-long commitment and I got a taste of what that will look like in the 2030s.

    As of today, when I say “Respect”…I’ll really, really mean it.

  2. Schnitzel

    The secret is to have your kids make a KB out of paper mache’. Just don’t let any PAX use it.

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