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Brutal Bells

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


COT and Ball of Man


– 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.

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