Four brave men slipped from their fart sacks and braved the elements to try an unofficial workout with School Bus. While the Bus likes the cardio and body weight exercises he was missing the feel of iron so he invited some great men to join him in the soggy gloom for a swingin' great time with some kettle bells. Good sense prevailed and they met under the high school portico as evicenced by the sweat puddles at one end of the shelter. T Claps to the creativity of weight used – brothers didn't let the lack of a bell slow them down!
Warm Up:
SSH IC: 25
Inchworms – 30 feet
Burpee Broad Jump 30 feet
Bear Crawl – 30 feet
Arm Circles/Huggers
The Thang with Bells on:
10 Thrusters IC
15 Suit Case Seings IC
15 Sumo Squat Hi-Pull
20 Partner Sit-ups passing kettle bell
15 Halos IC
15 Around the World Each Direction IC
15 Figure 8s Each Direction IC
20 Alternating Russian KBS IC
Short Mosey because the rain let up and it seemed like the right thing to do
20 American Kettle Bell Swings IC
10 Mercins IC
10 Lateral Hops (mostly) over KB. IC
20 Russin Kettle Bell Swings IC
Did 2 rounds of favorites:
Zippy: 15 Halos in the other direction since Q forgot to unwind the clock
Hefty: 10 Mercins IC Because only his legs were ripped by the Murph yesterday
Kringle: 20 Partner Situps – Got to look into Hefty's eyes
School Bus: 20 Alternating Swings – Cause it's fun
Zippy – Skull Crushers – Cause his M loves a man with cut sleeves
Hefty – Pushups with an under the bridge pass through with the weight – Cause he laughed at the Murph
Kringle – 25 Bent Over Rows IC – Cause he's tough
Bus – 20 Partner Situps – Cause there was a cry for Mary
Reflection: Luke 8:15 But that on the good ground are they, which in an honest and good heart, having heard the word, keep it, and bring forth fruit with patience.
It's no secret that one of the best ways a man has to become fertile ground for the good seed is to experience a physical beat down as provided by commrades at F3. As men we have 3 responsibilities in the home: Preside, Provide, Protect – 3Ps to go with 3 Fs. We have a responsibility to Preside over our homes and families in righteousness, leading the family in spiritual development, Provide for our famlly's temporal and spiritual needs, and Protect them from the outside world, making sure that there is love and safety in our homes.
Moleskin: It was a pleassure leading you men today. Kettle bell was dropped only twice today – by the Q. Kept everyone on their toes. Thanks for humoring the need to swing a bell.
Science Fact: There is a muscle in the body that has the ability to tell the difference between solids, liquids, and gasses. That is the sphinctir. One of the Pax was pushing his to the limits – let's just say that it wasn't School Bus that was backfiring, but he's pretty sure someone blew an O ring and leaked a little hydro fluid.
I'd like to keep this Friday KB session going. It's a nice calm way to get one's sweat on and get swollen before a day at the grind. I'll keep sending out invites on the Wed leading up to it.