June 24th, 2016 By R2D2_MECA

Not all men’s bells are equal

Today 6 pax showed up with bells of all size for an intense beatdown that no one could despise. Some bells were large, some were small, some were silver and some were black and yes, I do believe, one was blue but he hung out in the back. (not really, I just didn’t know how to finish the stupid rhyme).

F3 Disclaimer, welcoming of the FNG

WARM UP:

Mosey around parking lot
Side straddle Hop X 15
Imperial storm troopers X 12
Cotton picker. X 12
6 burpees over your bell

THE THANG:

Partner up

Partner squat kettle bell passes X 8
Curls X 20

Repeato three times

Line up the bells and rotate through, 20 reps each

Chest press
Sumo squat
Curl (with Triple Threat’s 50LB bell)
Chest press
Tricep extensions (conchito’s 40lb bell)
Clean and press (with the FNG’s 20 lb bell, still a challenge)

Repeato X3 With a Major Pain visit perfectly timed at the end of one round

Mosey

Lawnmower X 15 each arm
Chest press X 25
Skull crusher X 15

Repeato X 3

MARY:
LBC X 15
Partner Kettle Bell sit ups/curls X 8
Low flutter X 20
The W with the bell X 15
Mason Twist with the bell X 10

Circle of Trust

1. No real announcements other than upcoming beat downs
2. Naming and welcoming of FNG “amnesia” because he had once received a F3 name at another AO but had forgotten it. King Louie gets credit for that.
3. Triple threat gets credit for the biggest bell of them all, even if it was silver.

Tradition

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