Image Image Image Image Image Image Image Image Image Image

F3 MeCa | February 23, 2020

Scroll to top



Palentine’s Day Kettlebell/ Burpee Sufferfest

  • When: 2/14/2020
  • QIC: SoloCup
  • The PAX: Gamma, Helga, Clueless, Sheepdog, FlipPhone, Bearclaw, PapaJohn, Coppertone, Escalade, SoloCup

“If you want to go fast, go alone. If you want to go far, go together.” – African Proverb


10 men, a little worse for the wear, but still getting it done, made the trek over to #HarrisburgIron to get swole.

Here’s the deets:

Warm Up

Bell Carry Shrug to the first stop

  • SSH x 15
  • IST x 15
  • Wind Mills x 15
  • 30 s Arm Swings

The Thang

Bell Carry Shrug to the next stop


2 minutes of each exercise, alternating rep count w/ your partner

(e.g. p1=2/p2=2,  p1=4/p2=4, etc…)

  • Swings
  • Sumo Squat/ Curl

10 Burpees

Bell Carry Shrug to the next stop

  • Lunges w/ Curl
  • Upright row

10 Burpees

Bell Carry Shrug to the next stop

  • Tricep/skull crusher
  • Halos

10 Burpees

Bell Carry Shrug to the next stop

  • Chest Presses
  • Low flutter with Bell overhead

10 Burpees


  • 10 Burpees
  • Crunchy Frogs x 15



  • If you didn’t feel the burn today, you weren’t pushing yourself (or someone else wasn’t pushing you.) A major theme of this thing of ours is pushing one another to get a little better, Accountability.  Why were you partnered up this morning?  It wasn’t a clever nod to Palentine’s Day, which was a genius byproduct of the process.  It was to be there for the other guy when he wasn’t quite giving it his all.  Did you do that?  It might be time to reflect on why you didn’t.
  • #Tclaps to the Prerunners: @Sheepdog, @Clueless, and @Helga. @Sheepdog had a 5k PR keeping up with Clueless and @Helga is training or his 1st  #Kotters to @Helga as well
  • Thanks for the #BreakfastBurpees @Gamma.
  • @PapaJohn, it’s time to put the Ms Bell down and get your own. The ol’ “it’s not the size its what you do with it” ain’t working for you anymore.
  • @FlipPhone: “What size is that extra bell?”, @SheepDog: “35lbs, you want to borrow it?”,  @FlipPhone: “No.”  @SheepDog “Why? You used it last week, you big girl”  #ColdBlooded
  • Nice Truck @Escalade, #CantHideMoney
  • Just the idea of #ChipsAndCurry gives me diarrhea
  • Ask @SheepDog on how he saved a ton of money on his Car Insurance
  • “If only @Gamma had more self control we wouldn’t be doing all these Burpees” -@CopperTone #AlsoColdBlooded


This group of men makes me better and I am thankful for it.


Keep Pushing




  1. SheepDog

    Excellent beat down this morning, @SoloCup. But I think the quote was “Why? You used it last week, you big girl”. The peanut gallery follow up can’t be printed here but was hysterical

    • SoloCup

      You’re right, it will be fixed!

Submit a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.