6 pax posted in the windy gloom for a Kettle Bell Beat Down and got better.
Conditions: Mid 40’s and windy
The Thang: Warm up with a lap around the parking lot. IW’s x 20 IC, Butt Kicks and High Knees x 20 OYO, Squats x 20 OYO, Merkins x 20 OYO
Purse Snatch Suicides- Pax lined up across the front of the parking lot. While 1 pax ran suicides with the bell returning at each island x 4, the other pax performed Bell Merkins x 10 (each side), BBSitups x 30 and Double Arm Swings x 40 continuously until all pax had finished purse snatch suicides.
Napalm/Calf Raise Extention Ladder- Pax lined up across the side of the parking lot and performed 20 calf raises on the curb, then purse snatched across the parking lot to perform 20 Napalms. Purse snatching back and forth peforming 2 more calf raises and 2 fewer Napalms each time until the final round of 38 calf raises and 2 Napalms.
Last minute- One handed plank on curb while performing thread the needles with bells x 10 (each side).
COT
BOM by Pondo
Devo: John 1:1-9 In the beginning was the Word. Be the light in the darkness.
Moleskin: Kettle Bells offer a limitless workout. Iron Yard pax work hard and push each other.
Prayer Requests: PaperCut’s law partner needs encouragement to accept faith. Sparks is starting off on a new job.
Announcements: MudRun sign ups, Saint 5k, Meadowfield 5k and FunRun and P200 all coming your way soon. 5 year anniversary celebration for F3 in Charlotte in March.