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Karate Kettlebells

Five pax converged at #Ironyard to reminisce about Homewrecker’s old karate days. This workout was “no wax on wax off” slowness, but a quick firing mix of kicks, punches, and kettlebells.

The Thang:

  • Cardio Warmup
  • Arm Circles (Front/Back)
  • High Knees
  • Kick Backs
  • SSH

Kettlebell Workout

  • Traditional KB Swings
  • High KB Swings
  • Alternating Arm Swings
  • R Arm Swing L Arm Swing

Karate Workout

  • Front Alternating
  • Kicks with Bell Squat
  • Quick Punch
  • Side Kick with Squat
  • Front Squat Kicks with Bell
  • One Leg Triceps
  • Squat Bicep Curls
  • Around the Leg (Alternate)
  • Around the Body (Alternative)
  • Squat Press
  • Two Arm Front Pull
  • Moving Merkins
  • Back Kicks with Bell

Core Workout

  • Plank
  • KB Pullover with Alternating Legs
  • Cross Situps
  • Full Situps
  • Rocky Situps



Ball of Man


  • The 2nd F golf outing at Crickentree is scheduled for this Thursday, October 10th. Contact Alterboy at [email protected] if interested and check out the pre-blast.
  • Strut 3rd F planning will take place on Friday, October 11th at Lizard’s Thicket in Irmo.  See Brother Si for more details.
  • 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.
  • Regional Convergence October 26th at Finlay Park.

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