• When: 2018-11-28
  • QIC: Dunphy
  • The PAX: GED, Sharknado, Dunphy

Creeps by the restroom with their bells.


Conditions 30s clear and cold.



Around the World 20 IC Clockwise/CounterClock
Upright Rows 15 IC

The TABATA Thang

5 reps each side

Round 1 5min
Push UPs w/ Kettlebell under one hand/swap
Bent Over Row
Dead Lifts

Round 2 5 min
Kettlebell Cleans
Kettlebell Squats
Kettlebell Press

Round 2 40sec work 20 sec rest
Kettlebell Snatch
Goblet Squat to Reverse Lunge
Crossbody Cleans
Alt Single Swings
KB Swing to Squat

Ladder 1 Swing 7 Burpees, 2 Swings 6 Burpees, to 7 swings 1 Burpees
Kettlebell Swing


3 Pax did that harder thing and beat the fart sack and posted for a windy frigid gloom. Missed a few of the regulars. You know who you are. YHC was concerned about just keeping the pax warm and resorted to a YouTube workout that required no running which worked out since Sharkanado recommended to relocate by the restroom building to shield us from the wind. So we were the 3 weirdos listening to 80s music and playing with our bells. Nothing creepy about that. No racial stereotype chatter was heard but bodily sounds did occur. Hard work was done by all. Good work men.


Mentors Needed – Contact Ken Doll if you can spare 30 minutes a week

12/1 – The Wildcat
12/8 – Lexington Brew Ruck Children’s Hospital Ruck (about 10 miles)
12/14: Christmas Party. Preblast: https://www.f3midlands.com/other/5th-annual-f3fia-lexington-christmas-party
2/16: Dam to Dam Relay: www.damtodamrelay.com


Pax Recovery from Injuries and Marriages
Aim High