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Bell Beatdown

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


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.

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