Bigly Bells

Bigly Bells

Well. Another should-have-brought-a-snorkel kinda morning at the Foxhole. Humid as hell. If it weren’t for the 5 steely eyed men waiting for a workout, it would have been a quittin’ kinda morning for YHC. Guess that’s why it’s better to do this in large groups. Harder to quit. In any case, there was no planned workout; just a faint whisper of what the first 30 seconds of the warm-up would be. Here’s what happened.

Already Warm

Off we went around the school, chasing roughly 100 U.S.A bunnies from various patches of grass. While the PAX were distracted with all the scurrying about, YHC went from zero to weinke, in 60 seconds. Back near the launch we warmed up with this circuit.

• 20 lunge walk steps
• Run Forward to the end of the lot
• 10 Merkins
• Backwards Run back to the start.
• 10 Merkins
• 20 lunge walk steps
• Run Forward to the end of the lot
• 10 Merkins
• Backwards Run back to the start.
• 10 Merkins

Only the Biggest

5 PAX, 10 bells… let’s whittle that down to ONLY the biggest, most bigly, bells. Final weightage was: 80 lbs, 55 lbs, 55 lbs, 45 lbs, 40 lbs . Those bells were each carefully backed into an empty parking space so as to give each man enough room to swing it. The following exercises are all sets of five, where each PAX gets a chance to use each of the bells. Here’s what we did:

Set One

• 20 Swings
• 5 Cadence Pull-ups
• 20 Swings
• 4 Cadence Pull-ups
• 20 Swings
• 3 Cadence Pull-ups
• 20 Swings
• 2 (5-count) Cadence Pull-ups
• 20 Swings
• AMRAP OYO Pull-ups

Set Two

• 10 Sumo Deadlift High Pull
• 10 Hanging Knees to Elbows
• … (repeat 5 time)

Set Three

• 7 Push-Ups (Right Hand on Bell, Left on Ground)
• 7 Push-Ups (Left Hand on Bell, Right on Ground)
• • Pull-Ups (same descent as Set One)
• … (repeat 5 time)

Set Four

• 8 Lunge Steps, Bell on Right Shoulder, Right Leg Only Lunges.
• 8 Lunge Steps, Bell on Left Shoulder, Left Leg Only Lunges.
• 10 second rest to switch bells.
• … (repeat 5 time)

Circle of Mary

Core strength is central. So:

• 10 cadence LBC (Argonaut)
• 10 13 cadence Box-Cutter (Wild Turkey)
• 10 cadence 6-inch LBC (General)
• 10 cadence Russian Twist (Transporter)
• 10 espanol cadence Rosalita (Mighty Mite)
• 10 french-japanese-spanish cadence 6-inch plank-jack (Argonaut)

Announcements

• none, YHC forgot to ask.
• kudos to Transporter for remembering to take us out (not via rifle) after we’d dispersed a bit.

Barely Moleskin

No significant pre-plan still turned into a solid workout, at least according to attendees and YHC’s already DOMS-y muscles. The group covered roughly a mile and a half of ground and fought hard for it. Workouts like this are easier to read than do. If you are an F3er that only runs, and does bootcamps (which are predominantly running), you too can experience the benefits of adding some weight training (especially pull-oriented exercises), to your fitness routine. It’d be a lie to quote, “It doesn’t hurt to try”, it will hurt, but in all the right ways (when done carefully). Other notes:

• Transporter had some solid tennis-style screams during the sumo-dead lifts.
• General probably did some extra push-ups, because #swole.
• Mighty Mite gets mad props for rucking over from his house with his KB.
• Wild Turkey was the war daddy, and crushed it. Also, his competition style 55 lb KB is very nass.

Argonaut Out.