• When: 08/13/2014
  • QIC: Quest
  • The PAX: Glory Days, Magoo, Chin Strap, MoonShine, Terachi, Sparkey, Light Bill, Shank, Stirrup, Malfunction Function, Matchbox, Knot, Uncle Rico, Quest

Awesome Anchor

14 PAX to come from all around to experience an awesome Kettle Bell Beat Down. It was nice to see some new Faces the last 2 weeks so keep’em coming. Once you start, you can’t seem to stop. We had some new and exciting things in there this week that challenged even the more advanced Kettle Bellers….

Conditions: 69° w 99% Humidity

Disclaimer, Glad to see several new faces
Mosey down to well-lit area

– SSH X 25 IC
– Windmills X 15 IC
– Little Arm Circles X 10 each Way IC
– Big Arm Circles X 10 each Way IC
– LBC X 25 IC
– Through the Tunnel X 15 IC
– Toe Taps OYO

1 Arm Alt KB Swing X 15 OYO
Front Shoulder Raises X 10 IC
1 Arm Chest Press X 15 IC
Alt Exploding Merkins on KB X 15 OYO
Partner – w 2 KB’s Farmers Carry around Dock w Shoulder Raises IC
Other Partner 6”

Circuit – Pyramid from 7
– Alt KB Mid Pull (per Arm), KB Squat, Tri Extension
– Plank when finished
– Rinse & Repeat

Around The World X 20 Both Ways

Circle of Fun
– Run, Neighbor Merkin, Plank (around the group)
– Run, Neighbor Carolina Dry Dock, Plank (around the group)

Side Bends X 20 Per Side
The Cross X 7 If you can

BOM – by Quest
– Lunch in Irmo – Today Chipotle @ 12

– Friday Salsarita Lex @ 11:30. Mention F3 and you will donate 15% to Walker Phillips

– White Knoll New Lexington AO starting 8/19

– Continued prayers for Walker Phillips and family. Updates here: http://www.caringbridge.org/visit/walkerphillips

– Link to Anchor Q Signup

Leave a Comment

Your email address will not be published.

I accept that my given data and my IP address is sent to a server in the USA only for the purpose of spam prevention through the Akismet program.More information on Akismet and GDPR.