4 faithful pax converged at #Ironyard for a post-game day Kettlebell workout, which was the first on a Friday. While our regular scheduled Gamecock opener was interrupted by mother nature last evening, nothing was interrupting this bell beatdown in the gloom. The three intervals were focused on building upper and lower body strength, leading some pax to inevitably regret that extra brew while waiting for game-on post delay.
The Thang:
Cardio Warmup – Parking Lot Lap, Big Arm Circles x 20, Toe Touches x 20, SSH x 20
Rotation One (Repeat x 3) – Traditional Swing x 20, Moving Merkins x 20, Full Goblet Squat x 20
Full Situps
Rotation Two – One Arm Swing x 20, Triceps x 20, Lunges x 20
Cross Over Situps with Press
Rotation Three – L Arm Swing x 10, R Arm Swing x 10, Biceps x 20, Suitcase Squat x 20
Russian Twist Full Situps
Stretch
COT
BOM
Announcements
-AmFibious 5k is 9/2. We’re expecting a big crowd (as in potentially over 100). If you still want to participate just let Fountainhead know. ([email protected]) Look for AT LEAST one email with additional details coming over the next few days.
– NO NORMAL AMBLE WORKOUT ON MONDAY. COME TO THE AMFIBIOUS 5K.
-Governor’s Cup is 11/9. Commit now and work with Amble to get trained up. Plenty of time. Sign up with our discount code after 9/1.
-3rdF efforts are under way. TB is taking a leadership role. Contact him if you’re interested in helping out and be looking for announcements soon for a evening Bible study. ([email protected])