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
Stretch
COT
Ball of Man
Announcements:
- 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.