6 pax began the morning with a tour of the Iron Yard, incorporating some cardio base with the usual muscle stretch and toning in which kettlebelling excels. Conditions: Clear sky, warm, muggy, good air The Thang: Warm up: Side Straddle Hops x 20 in cadence, Imperial Walkers x 20 in cadence, Halos (10 clockwise, 10 counter clockwise) OYO, …
Conditions: 75 and damp It was time to mix things up a bit at the Iron Yard and we had a special guest named Hee Haw to try to impress…. No Turkish Get-ups today….. The Thang: Disclaimer and Warm-Up: -SSH: 30 IC -Lil Arm Circles (Foward and Reverse): 30 IC -Butt Kicks: 30 IC -High …
When: July 25 at 8:15 Where: Woodshed Who: All of you What: What is the silent F you ask? Form. Think about it, many of us are out more than two days a week working out at whatever respective destination we call home. We are getting up early to participate in the 1st F to …
16 Pax from #Iron Yard and #Anchor came together for the first ever #KettleKonvergence on a beautiful spring morning at the Yard for a serious #DownPainment delivered by Malfunction Junction and YHC.Wiki delivered an excellent Good Friday devotional and many of the pax enjoyed some 2nd F fellowship at Dunkin Donuts. This was a great …
The first ever #KettleKonvergence is coming! Mark your calendar for April 3rd to post at #Iron Yard and join Malfunction Junction and the Anchor Pax for a #KettleBellBeatDown, great fellowship and a Good Friday Devotion to start your Easter Weekend. Bells swing at 5:45 am. Cofeeteria to follow the 45 minute workout at Dunkin Donuts. …
When: to run concurrent with amble an alternative to amble reminder Mon. Wed. 5:45-6:30, Fri. 5:30- 6:15 Where: Dreher High school parking lot Purpose: a brisk walk/mosey not more than 3 miles due to time limits Big Time and myself (FOG) decided to go the Field of Dreams route, “build it and they will come”. …
Gentlemen of F3, We have set up a golf outing for October 10th for a good 2ndF time of Fellowship. The Skinny The Golf Club of South Carolina at Crickentree www.golfclubsc.com 1084 Langford Road Blythewood, SC 29016 803-754-8600 11:00 Registration Opens 11:30 Hamburger/Hotdog Lunch 1:00 Shotgun Start Format: Play …
11 PAX met for a solid downPAINment this AM at the Iron Yard. What started out as a cool morning was quickly replaced by solid circuit of sweat and fatigue inducing kettlebell rotations. The Thang: Cardio Warmup Big Arm Circles x 20 Toe Touch Kick x 20 SSH x 20 High Knees x 1 min …
In an effort to bring the pain this morning, the PAX took part in a KettleBell/Core Tag Team Workout. While 1 partner was swinging away with the Kettlebell, the other partner focused on an ab squeezing exercise. The Thang: Warm-up: Side Straddle Hop (20×4 count) Arm Rotations (OYO) Merkins (~15×4 count) 1st: 100 standard swings …
We had a record turnout of 16 men show up for Robber’s first take at the kettlebell Q. I have to hand it to Homewrecker, Qing a Iron Yard workout is brutal. Hats off to him for getting Iron Yard off the ground for the first month. Let’s jump in and give him a hand. …