Seven men entered Ironyard for a complex Kettlebell workout. The pax were greeted with a series of combination Kettlebell moves and new exercises sure to leave the pax craving more bells next Wednesday and Friday.
The Thang:
Cardio Warmup
- SSH x 30
- High Knees
- Sprint Down/Back x 2
Rotation One – Repeat x 2
- Traditional Swing x 20
- Squat Press x 20
- Circle Front x 20
- V Situps x 20,
- Soccer Step Up x 1 min
- Sprint Down and Back
- Plank
Rotation Two
- Punch Out and Up x 10
- Moving Merkins x 10
- Pullover Situp with Alternating Leg Lift x 20
- Suitcase Squat, Clean, Press
- Front Pull x 10 each side
- Cross Situps x 10 each side
- Squats x too many to count
- Lunges with Bell
- Alternating Single Arm Swing x 20
Stretch
COT and Ball of Man
Announcements
– The 2nd F golf outing at Crickentree is scheduled for October 10. Contact Alterboy at [email protected] if interested and check out the pre-blast.
– Two teams for the Palmetto 200 (March 28-29) have been formed. March is a long way out but if you’re interested, we need to go ahead and get a complete head count. Sign up now and show your commitment to F3 and our long term stamp on this state. Contact Chaser at [email protected] for more information.