Pre-Celebration
8 PAX decided to start off Father’s Day right with a Sweaty Bells workout at 6:30 a.m. T-claps to Hokie Pokey and Yankee on going straight to the Father’s Day Race in Audubon Park right after the beatdown. Because of this, I’ve decided to change today’s workout duration from 1 hour to 45 minutes so that they would have enough time for registration and other fun stuff before the race. Douille was planning on signing up for the race, but he found out earlier that registration costs $35 per person for a 2 miler and he said “no thanks.” He didn’t want to spend $140 for his family to run around the park once when we do that for free at the Skinny and Birdcage. Thank goodness we have F3 (no need to spend that $140). At 6:32 a.m., I gave my standard disclaimer and off we went to the field right next to the River. We got a much better view of the River and also more shady because of the trees. I received a stamp of approval from Angie’s List, who seems very happy about moving to this field away from the sun. I started the day wishing every dad a Happy Father’s Day!!! Lets celebrate this special day.
Warm-up
Windmills x 10 IC
SSHs x 20 IC
Forward Arm Circles x 10 IC
Backward Arm Circles x 10 IC
Hill Billies x 20 IC
Mountain Climbers x 20 IC
1st Celebration
Shoulder Presses x 15 IC
Curls x 15 IC
Thrusters x 10 OYO
Manmakers x 3 OYO (few PAX questioning why only 3)
Calf raises x 10 IC
Kettle Bell Swings x 20 OYO
In Plank Position and pull the bell from one side to another x 20 OYO
Halo x 20 OYO
2nd Celebration
I previously marked the field with cones. Pax lined up on one end of the field. Carrying his own sweaty bell, each Pax did the following exercises in the following sequences without stopping.
Started off with 15 slow merkins in cadence.
Moseyed to the middle and performed 10 kettle bell swings OYO.
Moseyed toward the other end of the field and performed 20 mountain climbers in cadence.
Ran back to the middle and performed 10 manmakers OYO.
Ran back toward the end of the field and did 20 Peter Parkers in cadence.
Ran back to the middle and performed 15 thrusters OYO.
Jogged toward the other end and did 15 curls in cadence.
Jogged back to the middle and did 10 more manmakers OYO.
Jogged to the end of field and finished with 15 chest presses in cadence.
To sum up our 2nd celebration, Pax did 15 merkins, 20 manmakers, 10 kettle bell swings, 40 mountain climbers, 40 Peter Parkers, 15 thrusters, 30 curls, and 30 chest presses. We ran the entire time with a sweaty bell. Medulla gave us a 20 count after the workout.
3rd Celebration
11’s – We started off with 10 leg raises with or without the bell on one end and did 1 merkin on the other end of the field. But every time we passed through the middle of the field, we did 11 kettle bell swings. Next round would be 9 leg raises… then 2 merkins. You get the idea… about half way in the workout – mumble chatter from couple PAX saying that’s a lot of kettle bell swings. I looked at my watch, and I agreed by quickly modifying the swings with 5 reps instead of 11. With that being said, I had to call off the celebration shortly after because we were about to run out of time. T-claps to 86 and Medulla being the only ones finishing the entire 11’s.
4th Celebration
Round of Mary
American Hammer with the bell x 15 IC
Flutterkicks with the bell x 20 IC
LBCs with the bell x 15 IC
COT & More Celebration at Coffeeteria
No FNGs. Announcements and intentions. We are always grateful and thankful to be able to spend Father’s Day with our F3 brothers. Medulla and I went to CCs for some coffee after the beatdown. We ran into a well-dressed Woop at CCs before his Sunday mass service. And guess who showed up just for coffee but not for the beatdown????….. Gabrielle. What a great way to start off our Father’s Day. Thank You again for the opportunity to lead. SYITG.
King Kong
