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Mid-Week Mania

11 Pax gathered in the gloom for an end of week…sorry…mid-week Kettlebell beatdown courtesy of Homewrecker. While the morning started cool, it didn’t take the pax long to warm up and wake up with these rapid fire Kettlebell exercises.

The Thang:

Cardio Warmup:

  • Arm Circles
  • High Knees
  • Butt Kicks
  • Imperial Walkers
  • Torso Twist

Set One x2

  • Traditional KB Swings x 20
  • V Situps
  • High Plank with Row
  • Biceps
  • Suitcase Squat

Set Two x 2

  • High KB Swings x 20
  • Cross Situps
  • Moving Merkins
  • Wood Choppers
  • Around the Leg/Body

Set Three x 2

  • One Arm KB Swings x 20
  • Full Situps
  • KB Pullover
  • Triceps
  • Jumping Lunges

Set Four

  • Shoulder Shrugs
  • Rocky Situps
  • Single Leg Deadlift
  • Benchpress x 3 sets
  • Little Baby Crunches x 3 sets

Stretch, COT, Ball of Man


Convergence this Saturday…wear F3 gear and invite a friend. Let’s make this big!


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