Archives: Dumbells, Dumbells, Dumbells

  • When: 
  • QIC: Dreamliner
  • The PAX: Funny Car, SpaceMonkey, Dreamliner
  • This grizzly crew of 3 beat the fartsack this morning and got stronger at #BearCountry.  A dumbbell focused workout was a nice change of pace for YHC’s Qs at F3.


    The Thang:

    Warmarama around the shovel flag with 25 side straddle hops (in cadence (IC)), 15 imperial walkers (IC), 10 mericans (IC), 20 squats (on your own (OYO)).

    Short mosey to parking lot.  Grab dumbbell from stash.  Range available from 10 to 40 lbs. (The 10s were not touched, Aye!)

    Circuit 1 (3 rounds, R1 20 reps, R2 15 reps, R3 10 reps):  Should press right arm, shoulder press left arm, curl right arm, curl left arm.  YHC bit off a little more than he could chew on the shoulder presses.

    One lap mosey around parking lot.

    Circuit 2 (3 rounds, R1 20 reps, R2 15 reps, R3 10 reps):  Tricep extensions, lawn mower row right arm, lawn mower row left arm.

    One lap mosey around parking lot.

    Circuit 3 (3 rounds, R1 20 reps, R2 15 reps, R3 10 reps):  Front squats, uneven mericans, dumbbell swings.

    One lap mosey around parking lot

    Mumble chatter was strong throughout the circuits.  The PAX held YHC honest as he attempted to leave sets out of the circuits.  Terrible running shoes and marathon pace/times were discussed.

    Merican and squat ladder (1, 2, 3, . . . 10 reps of each) completed.  Moved up two parking spots each set.

    7 minutes of Mary closed things out.


    Circle of Trust (COT):

    Comparison is the thief of joy. There will always be someone richer, in better shape, with a stronger marriage, smarter children.  However, there will always be someone poorer, not as fit, divorced, struggling kids.  If you constantly look up the hill, you will be disappointed. If you always look down the hill, you will be prideful.  YHC has struggled with this in starting F3.  #ClassOf2016 has regions that have completely flopped and regions posting over 25 at workouts. My prayer is to find contentment in the pace our region grows and the relationships that develop as a result.



    Jan is #BringAnFNG month. PAX who brings most FNGs wins a shirt of their choice from the F3 Gear Store (

    Mark your calendars now for our CSAUP (completely stupid and utterly pointless) event on Jan. 21 in Richmond.  It will be a convergence workout travelling between multiple AOs. Point of contact:  F3 SpaceMonkey ([email protected]).


    See you in the gloom,