Beautiful weather, scenic Lake Murray, and solid tunes provided the backdrop for this morning’s kettle bell beatdown at Anchor. Great fellowship is always had at this AO. Smalls provided the playlist and it met the standard of the men of Anchor. Conditions: mid-60s The Thang: Disclaimer BOM KB stretches KB Ladder KB Swings x 10 …
Well, GED got YHC to commit to Q an Anchor kettlebell workout, then bowed out because he needed some beauty sleep… He was missed, but not just because we didnt have music, we missed his encouragement too. While announcing that YHC was not a professional and it was my first Q for a kettlebell workout …
Great time was had this AM at the most scenic AO in all of F3 Midlands. Mumblechatter was thick as the soft rock tunes shuffled through the slight Lake Murray breeze. Here’s what we did: Conditions: 69 degrees The Thang: Disclaimer BOM COP LBAC (front) x 15 IC Overhead Arm Claps x 20 IC LBAC …
Workout Prayer/disclaimer Warmup: Windmill 12 TTT 12 Merkins 10 OYO Kettlebell stretch AMRAP 1 Squat 12 KBS 12 Big boy AMRAP 2 Chest Press 25 Romanian Dead Lift 12 (6each side) Merkins 5 AMRAP 3 Shoulder Press 12 Curls 12 Tricep extensions 12 X2 Namearama Prayer requests: GED’s parishioners, Sharknado’s friend David and an unspoken …
Conditions: high 20s, Clear, NO WIND 4 pax did the harder thing and beat the fartsack and posted for down under, Hells Bells WO with YHC. Good work by the men this morning. Took a little while to get warm but it was achieved. Good tunes and fellowship in the gloom this morning. 2 pax …
Conditions 30s clear and cold. NO FNGs Disclaimer Prayers SSH BAC Around the World 20 IC Clockwise/CounterClock Upright Rows 15 IC The TABATA Thang 5 reps each side Round 1 5min Push UPs w/ Kettlebell under one hand/swap Bent Over Row Dead Lifts Round 2 5 min Kettlebell Cleans Kettlebell Squats Kettlebell Press Round …
Looking for something to get you in the Christmas Spirit? Or Maybe something to get a headstart on your New Years Resolutions? Keep reading to learn more about a December Challenge to help you battle the winter weather in the Gloom and the pounds from all the Holiday Events all while getting some 2ndF with …
10/30/18 Conditions: Dry, Clear Skies 50s FNGs Disclaimer Prayers SSH Happy Hillbilly BAC Around the World 20 IC Clockwise/CounterClock Upright Rows 20 IC The Thang Lunge and Rotation 5X After each set of lunges, do Burpees 1-5X (next set 2,3,4,5 then return trip) To and Back Each Set per Song 10 reps. (10 per side/rotation) …
9-19-18 Weather – Dry and 70s FNGs Disclaimer Prayers SSH Happy Hillbilly BAC Wrist Rotations 20 IC Right/Left Around the World 20 IC Clockwise/CounterClock The Thang Each Set per Song 10 reps. (10 per side/rotation) Set1 Kettle Swing Halo Merkin w/ One Arm Row Set 2 Kettle Swing Single Arm Curl Right/Left Rack and Hold …
A good mix of old Anchor faithful and Shawshank faithful posted at the best kept secret in all of F3 Lexington and F3 Lake Murray. Many of the Shank pax had never posted at Anchor. Here’s hoping the new and old will return to make this AO great again. YHC posted a couple of weeks …