The great Northern Province of F3 Churham was back at it this morning at the Skunk. YHC had the Q and thanks to some impressive online bargain hunting by my M, I was the proud new owner of two 25 lbs kettlebells. I began my research the night before the Q and discovered that because kettlebells “allows you to exercise both the aerobic and anaerobic energy systems of the body, kettlebell training is an efficient and complete fat-burning and muscle-toning workout that can be performed in as little as 20 minutes per day.” Perfect and we have 45 minutes so even better! The internet says this can work so YHC was now qualified to lead a kettlebell inspired Q after 45 seconds of research! Here is what we did.
Warm-up
We circled up and to our delight, an FNG joined us. YHC proudly claimed I was not a professional and backed that up with my newfound coupons laying beside us. The creative juices started flowing across all Pax members, but we had 45 minutes before name-o-rama. Much to do between now and then.
- Good Mornings 10x
- Willy Maze Have 10x
- Little Baby Arm Circles 10x
- Reverse Little Baby Arm Circles 10x
- Plank Hold to Give the FNG time to share his name, how we discovered F3, and how excited he was to join the Hillsborough F3 Churham crew
The Thang
We grabbed the coupons and headed down to the football field where the Mighty Panthers went 2-3 at home last year, but went 6-0 away. YHC hoped the Skunk performed better at home this morning on the home field.
We lined up next to the benches for the following:
Kettlebell Exercise #1 Goblet Squats
While Pax members completed their round of goblet squats, the rest of the Pax not holding a kettlebell completed the following:
- Lunge walk across the field/Reverse run back
- Carioca across the field/Reverse Carioca back
- 50% jog across/reverse back
- 75% jog across/reverse back
- Sprint across/reverse back
Kettlebell Exercise #2 One Arm Row
We circled up in the middle of the field for some combination ring of fire/kettlebell work. Each Pax member went into the plank and the two Pax members that had the kettlebells would complete 5 one arm rows on each arm and then pass to the left and join the rest of Pax in the ring of fire.
Kettlebell Exercise #3 One Arm Press
The Pax remained in the circle but this time in the squat position. Once the kettlebell was in your possession you would complete 5 arm presses on each arm, pass to your neighbor, and squat it out. It burned, burned, burned…
Kettlebell Exercise #4 Chest Loaded Spring
The Pax went back to plank position and those that had the kettlebells completed 5 chest loaded springs before passing the coupon to the next member. The core was starting to feel it.
Kettlebell Exercise #5 Shoulder Halo
Ring of fire position was the squat again and the kettlebell pax members began moving the kettlebell around their head 5x, being careful not to crush their skull. YHC reinforced the disclaimer. Our legal counsel, Buffay was present so we were on the up and up.
Kettlebell Exercise #6 Hip Halo
YHC mixed it up at this point with the ring of fire being some Burpees! I needed to add another disclaimer to protect yourself as the kettlebell Pax members handed the kettlebell off from one hand to the other around their waist 10x. Coach Limburger was in stellar form.
Kettlebell Exercise #7 Chest Loaded Spring
The Pax went into Monkey Humpers, thanks to an epic demonstrating by Toast McQueen for our FNG, and those that had the kettlebells completed not 5 but 10 chest loaded springs before passing the coupon to the next member.
Kettlebell Exercise #8 Single Arm Squat Press
The Pax went back to squat position and those that had the kettlebells completed 5 arm squat presses on each arm for a total of 10. As the Pax tucked their elbow in with forearm vertical, the press overhead was a site to be seen. The Pax crushed it.
Kettlebell Exercise #9 Cool Curls
The Pax went into flutter kicks (made it all the way to 55!) while this time we handed both kettlebells to 1 Pax member who completed 5 curls. Biceps were bulging, legs were flailing, it was an epic moment for all to enjoy.
Kettlebell Duck Walk
We lined the pax up facing the end zone for a Ricky Bobby inspired run, however, there were a couple wrinkles. First, the Pax would be duck walking. Second, the man running from the back to the front would be holding a kettlebell. Third, as the kettlebell was passed down the line each Pax member held the kettlebell for a count equal to the number of years married. YHC has been married 9 years so I counted out loud until reaching 9 and then passed it behind to the next member.
We duck walked in style to the far end of the field and went down into the plank position. It was test time. YHC asked each Pax member to name how many years the man in front of him had been married. We did not start out well. Our FNG was put on the spot and missed Nubbin’s 10 year mark so we did 10 burpees! YHC added to the confusion by counting out of cadence but I looked cool with my headlamp on my forehead during broad daylight.
We continued down the line naming one another’s marriage durations while in the plank position until another miss! It was time for some monkey humpers, this time 11!
Mary
Time was ticking and we circled up for some Mary. We distributed the kettlebells around the circle as well as a rucksack and started Russian Hammers. We did a 5 count and then would pass all the coupons to the left. When the clock struck 0615 YHC called it and that was our first ever kettlebell inspired workout in Hillsborough.
COT
The fun began with name-o-rama. We learned our FNG worked in construction and even contributed to a HGTV reality show! However we struck gold when asking about his college mascot. Our FNG stated it was a marauder, “a fancy pirate.” With that YHC shouted “FANCY PIRATE” and thus our FNG was officially named.
Prayers for the Hillsborough pax members traveling this upcoming weekend. Here is the link to F3 Churham’s very own Lo Pair who reflected on “Training for the Ultimate Battle” https://www.endurancemag.com/2018/06/training-for-the-ultimate-battle-why-f3-is-more-than-just-fitness/
An honor to lead this morning.
-Nickelback