• When: 2022-04-20
  • QIC: Katniss (R)
  • The PAX: Weedeater, Sharknado ,Shredder, Napoleon, Sentinel , Socrates , Hallpass , Katniss . Sorry cant remember who was not Respect pax. Many that were including YHC

Anchor Kettlebell B day Q

Conditions cold and calm, no waves crashing the shore of Lake Murray 





Stride lite with Socrates across dam and back

Warm ups all x 10

TTT 4ct IC
World’s greatest stretch 4ct IC
LBACs 4ct IC
OH claps 4ct IC
Copperhead squats 4ct IC
Michael Phelps 4ct IC


The thang,

For my birthday, 53 today, YHC decided to play with the numbers a bit…

Sumo squat holds w kettlebell 50 x 3

50 reps x 3 exercises x 3 cycles 

Choose bell you can keep in motion no rest until cycle complete

25 Swings L arm
25 Racked squats KB on L
25 OH presses KB on R

25 Swings R arm
25 Racked squats KB on R
25 OH press KB on L

Notice the switch in arms from swings and squats then to OH press.  The same shoulder is smoked by the time we reached OH presses. 

1 cycle

Rest 1 minute

Repeat 2 more cycles w 1 min rest between

Completed work is 150 reps per exercise 

Sumo squat holds with kettlebell 50 sec x 3

Mary for last few minutes pax called a variety of KB movements. 

Great work men! 


Don’t suffer challenge Lexington HS 6am 4/23. 

Blood drive for Bray Sox


Hall pass  son

Sharknado family member with injury and surgery 

Cancer for several pax F3 and FiA

Shredder management of his Dads affairs ,declining health .

YHC my mother for health issues, healing and quality of life going forward 

All spoken and unspoken requests from pax throughout F3 nation 


James 1:2-3 HCSB

Consider it a great joy, my brothers, whenever you experience various trials, knowing that the testing of your faith produces endurance.

Thanks Brainiac for posting this devo tweet this morning…




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