The Friday four pax occupied Ironyard for an early morning kettlebell workout. This workout included sets of swings, core, arms, and legs leaving no anatomical area without a KB beatdown. Without a doubt, the pax will be paining from head to toe as they recovery from this Homewrecker special.
The Thang:
Cardio Warmup: Arm Circles, High Knees, Torso Twist
Swings: Traditional KB Swings x 20, High KB Swings x 20, One Arm KB Swings x 20, Alternating Arm KB Swings x 20
Core: V Situps, Cross Situps, Full Situps, Rocky Situps, KB Pullover
Arms: Biceps, Wood Choppers, Triceps, High Plank with Row, Moving Merkins, Halo, Front Pull, Shoulder Shrugs
Legs: Suitcase Squats, Around the Leg, Goblet Squats, Figure 8 Lunges, Jumping Lunges, Basketball Jumps, Single Leg Deadlift
Stretch, COT, Ball of Man
Announcements
El Guapo has first KB Q at Ironyard next Wednesday. Homewrecker has Q on Friday. Anyone interested in Q for Ironyard let Robber know. Join us!
Mud Run is coming up on 10/12. Sway is running the wait list and you may get lucky so please let him know if you are interested. [email protected]
Governor’s Cup is 11/9. Commit now and workout at Amble to get ready. We will release the discount code soon. Pre-Blast by Fountainhead is coming soon and a training plan is being developed as YHC types. So far, commits are:
1. Chaser
2. SubPrime
3. Fountain Head
4. Bubbles
5. Snuggles
6. Drive-by
7. Kitty
8. 8-Mile
9. Yellow Cake
10. Detour
11. Kim Jung
12. Slumdog
13. Fannie
14. Obamacare
The Ryan Rawl Freedom Run is this Saturday starting out of Crayton Middle School at 8:30. Registration information is at http://rawlfreedomrun.com/. From the race web site:
The Ryan Rawl Freedom Run honors and memorializes the life of Ryan Davis Rawl, who was killed in action in Afghanistan by a suicide bomber in 2012. Ryan was a Christian, a father of two, a daughter, now age 5, and a son now age 3, a Richland County Sheriff’s Deputy, School Resource Officer at Crayton Middle School, and South Carolina National Guardsman…
3rdF efforts are under way. TB is taking the lead. Please let him know if you are interested in helping or getting involved. Contact him at [email protected]
3rdF part II – McLovin (Jason Lockhart) announced a prayer group that meets on Fridays at St. Johns Episcopal Church on Wheat Street beginning tomorrow (9/6) and throughout the fall. Any and all are welcome to this series led by Brad Bird. Lunch is provided (typically by Groucho’s) and the group meets from noon-12:45. While not an official F3 group this is another opportunity to share fellowship AND faith for anyone interested.