Kettle Twitch?

Kettle Twitch?

The VSF was planted and 15 hearty men showed up for YHC’s Virgin Q. When Honey Bee asked if I would take the lead this week, I knew it was time. After nearly 9 months of enjoying all the ways F3 has helped make me a better man, there was something missing and it was leadership. Today, I am thankful to these men who gave me the opportunity to lead them in a workout that hopefully left them feeling like the got their money’s worth.

With BRR, local races, mud runs and such right around the corner, YHC thought that it might be nice to change it up a bit today and incorporate a little running in with the normal KB routine. With a pre-F3 background in running, it just made sense to play to my strengths.

We did. 2.4 miles, actually, according to Champagne.

Much of the workout was inspired by a Hops Q at Skunkworks in early February.
Here is what we did as best as I can remember-

The Thang

COP
SSH x 15
IW x 15
MC x 10 each leg
Reverse Lunge x 5 each leg
H-R merkins x 10

Mosey out of parking lot and line up single file. Leave the KBs. We don’t need ’em yet. Huh?
Let’s get warmed up!

1 Mile Indian Run to disc golf clubhouse and back to KBs. #crowdpleaser

Grab your KB and mosey to the soccer field and line up on the end line.

20 KB swings, 10 Burpees OYO
Sprint 100 yards to end of field and back

Repeato

5 Push Press each arm, 10 Goblet Squats, 10 Mtn Climbers each leg
Sprint 50 yards to midfield and back

Repeato

20 curls, 20 tri extensions, 10 deadlifts with high pulls
Sprint 100 yards to end of field and back

Repeato

10 Renegade Rows per arm, 10 Upright Rows
Sprint 50 yards to midfield and back

Repeato

5 Burpees OYO

Mosey to midfield and circle up for KB Mary

Louganis x 15 with KB
Flutter x 15 with KB
Russian Twist x 15 with KB
Dolly x 15 with KB
LBC x 15 with KB

COT

Moleskine

It was a fanrastic morning and the short sleeves were back out for the mid 50’s weather. We had a great crew of men this morning and a larger group than normal which was awesome, so I think ther may have been a few Foxhole FNGs! Keep coming out, fellas! Also great to see The Worm back coming off IR and special thanks to Honey Bee. He showed up on site with with 2 kettlebells for any FNGs per my request, despite needing to go back home to see his daughter’s reaction to her first visit from the tooth fairy! T claps for being a great Dad, HB! #iamthird
We did a bit more running than is normally done at Foxhole this morning, but all the PAX were pushing it and I think everyone left satisfied.
We did not get too far into the Indian Run and the mumblechatter started and after the first round of sprints, YHC heard some chatter about this being “Kettle Twitch.” But, there were a lot of Larry Birds out there, but I expected that. Foxhole draws a strong crew. If you have not been out to Foxhole, please join us.

And finally, I can now say from experience, that if you have not yet had the honor of Qing a workout, do it! It gives a new sense of completedness within the brotherhood and, after all, isn’t leading what F3 is about?

Thanks fellas, for the opportunity to lead you this morning. I appreciate you all.
See you in the gloom.

COT

Announcements-

BRR- still need 7 or 8 guys. See Baracus
GoRuck- still spots open for those want a dose of good livin’