• When: 
  • QIC: 
  • The PAX: 

Round and Round

Five pax converged at #Ironyard for a jam packed kettlebell workout mixed with some laps of Dreher…round and round not once…not twice… but three times. This cardio –bell workout was a brutal beatdown.

The Thang:

Cardio Warmup:

Arm Circles, Torso Twist, Elbow to Knee, Butt Kicks

Kettlebell Workout:

Around Dreher plus Plank

Traditional Swing x 30, Wood Chopper, Full Squat Figure 8, Bell Merkins, Rocky Situps, Alternating Arm Swing x 30, Bicep Curl, Fast Goblet Squats, Full Situp

Around Dreher plus Plank

Traditional Swing x 30, Triceps, Jumping Lunges, Shoulder Shrug, Alternating Arm Swing x 30, Around the Leg (Alternate), Squat Press, Front Pull (Alternate), Half Cross Situps

Around Dreher plus Plank


Ball of Man and COT


  • The blue F3 columbia t-shirt order deadline is this Sunday. Here is the link: Shirts
  • Spaces are opening up as we speak for the 10/12 Mud Run and Columbia guys on our waiting list will get the nod. Let Sway know if you’re interested. [email protected]
  • The golf outing is scheduled for October 10. Please contact Uno or Alter Boy ([email protected]) if you are interested. We need to provide the golf course a head count next week. The preblast is now up.
  • The 3rd F bible study meets again next Tuesday night. We still have two seats left. If anyone is interested, contact TB at [email protected]. Meetings are scheduled for alternating Tuesday nights through the next few months at TB’s house, 8:00 PM.
  • If you’re on the Governors Cup (11/9) list but haven’t registered, please go ahead and do so before the rate goes up at the end of this month. The discount code and registration instructions are on the Pre-Blast. Training runs planned for the weekends will also continue to be e-mailed out AND posted as Pre-blasts, such as the forthcoming 9 mile run this weekend, so that everyone can know the plan.
  • One team for the Palmetto 200 (March 28-29) has already been formed with a second getting assembled now. March is a long way out but if you’re interested, we need to go ahead and get a roster together. Sign up now and show your commitment to F3 and our long term stamp on this state. Let me know at [email protected].

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