Gloom was in full effect
The second week of Olympus nearly tripled in numbers as 13 meat-heads came well prepared to grip heavy pieces of iron and swing them around for an hour.
The Thang…
Warm up – Single Arm Kettle Bell Press Walk
*all rep totals represent the true number of reps, even though cadence was called out in 1,2.3 = 1 format
COP:
SSH x 50
Arm Circles Forwards x 30
Arm Circles Backwards x 30
Mountain Climbers x 25
Arm Raises w. Pauses x 60
Goblet Squats w. KB x 20
Good Mornings w. KB x 40
Good Mornings Stiff-Leg w. KB x 20
Pyramid Work:
Two-Hand Kettle Bell Swings x 15 / Burpees x 15 / V-Up x 1
Two-Hand Kettle Bell Swings x 14 / Burpees x 14 / V-Up x 2
Two-Hand Kettle Bell Swings x 13 / Selection Merkins x 13 / V-Up x 3
Two-Hand Kettle Bell Swings x 12 / Burpee Squat Thrust w. KB x 7 / V-Up x 4
Two-Hand Kettle Bell Swings x 11 / Selection Merkins x 11 / V-Up x 5
1 Lap around track
Two-Hand Kettle Bell Swings x 10 / Burpees x 10 / V-Up x 6
Two-Hand Kettle Bell Swings x 9 / Burpee Squat Thrust w. KB x 7 / V-Up x 7
Two-Hand Kettle Bell Swings x 8 / Burpee Squat Thrust w. KB x 7 / V-Up x 8
Two-Hand Kettle Bell Swings x 7 / Burpee Squat Thrust w. KB x 5 / V-Up x 9
1 Lap around track
Partner Up:
P1 Overhead Press w. KB; P2 Sprint to fence and back (fence and back approx. 75 yards)
P1 Upright Row w. KB; P2 Sprint to fence and back
P1 Bent Over Row w. 2 KB; P2 Sprint to fence and back
P1 Shrugs w. 2 KB; P2 Sprint to fence and back
Playground Work 3 Rounds:
Pull-ups x 10 / Bicep Curl w. KB x 20 / Tricep Extensions w. KB x 30
Rinse and Repeat x 3
Mosey to Wall w. KB
Single Leg Step Ups (Alternating Legs in Cadence) w. KB x 25
“On Your Belly; On Your Back”
Belly: Selection Merkins (with Q calling out “Up Down” in random increments…if someone messed up we started counting from 1 again) x 15
Back: LBC x 50
Belly: Selection Merkins (same as above) x 15
Back: Flutter x 40
Belly: Selection Merkins (same as above) x 10
TUG OF WAR: Best of 3 wins
Team 1 vs Team 2 (at this point I was too tired to remember who was on each team)
Rd1: Winner T1
Rd 2: Winner T1
T2: Assessed 1 lap penalty while T1 Planks
COT
The gloom was in full effect and Q wished I took time to take a few photos. It was Bananas that called it to our attention during the partner work, the Pax disappeared into the fog only to emerge seconds later, giving it their all, steam coming off the smoked bodies and looking like they were running through clouds. “Now that’s the true meaning of The Gloom”.
T-Claps all around! you guys crushed it out there and didn’t miss a beat. We did a lot of work out there today and how you all performed today prove that what we are doing at F3 is truly making a serious difference in physical fitness and well-being. Any of you out there could have run today’s workout and it makes me proud to work along side of you….yes Even you TR (just hope the routine was challenging enough for you brother)
It is with great appreciation that Gullah and I thank each of you warriors for coming out to the new site today. Keep coming out as we have a wide variety of new things planned for the months to come!
Respectfully,
The Hoff and Gullah
The Hoff author
Nice job Hoff and Gullah! Look forward to more KB smokefest this winter. I spoke with a member of the ymca who was also familiar with f3. According to him the Y was having top level meetings in order to figure out how to compete with f3….so much for the #sad clown treadmill approach to fitness.
Sounds like a good beat down today! I hope to join you all when I’m not Q’ing Ascent.
Re the Y comment, I’m not surprised; it has to be a big dilemma for them. One week, when I could work out my schedule, and I was at the Y for my daughter’s soccer practice, I took one of their bootcamp-style workout classes. It was much the same as our workouts + plus hand weights. But, the thing that was missing was the 2nd F. Even though there was a class full (outdoors) of people, there was no mumble chatter and I felt totally alone. Complete #sadclown. Just emphasized what we have together in F3. Aye!
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