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Bell Bonanza

Four pax converged at Ironyard for a considerable amount of Kettlebell exercises to end our week. Our group was thin, not surprisingly, due to the eve of the Mudrun. Nevertheless, this workout hit every body part, focusing on swings, arms, legs, and core.

The Thang:

Cardio Warmup:

  • Arm Circles
  • Core Twists
  • Cross Toe Touches
  • Knee Ups
  • Butt Kicks
  • Soccer Stepup


  • Traditional Swing
  • High Swing
  • One Arm Swing
  • Alternate One Arm Swing

Upper Body:

  • Moving Merkins
  • Bicep Curls
  • Triceps
  • Double Front Pull
  • Front Pull Alternating Arms
  • Halo
  • Shoulder Shrugs
  • Rack Press
  • Around the Body
  • Plank Row

Lower Body:

  • Suitcase Squat
  • Goblet Squat
  • Squat Press
  • Lunge with Figure 8
  • Squat Pulse
  • Squat Sidekick
  • Around the Leg


  • V-ups
  • Pullover with Alternating Legs
  • Plank
  • Little Baby Crunches
  • Wood Choppers
  • Full Sit-Ups
  • Side Dips for Obliques


Ball of Man and COT by Homewrecker

Announcements: ◾Sign up for Palmetto 200 – 3rd F3 team in the works.  ◾Mud Run this weekend, get it done guys. #F3Strong ◾Governor’s Cup Training continues

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