Don’t worry, this is not a position paper for a Marketing Seminar. It is just worth noting that since the “Fat Hole” brand was introduced post BRR and post swimsuit season, numbers are up… including the 11 PAX who posted on Monday. Here is what we did:
Warm-up: Series of exercises while a few folks recovered from the 5 K they ran, found bells, etc. 10 IW, 10 merkins, 10 mountain climbers all IC. The partner up when all are ready and alternate in a “Catch me if you can” cadence: P1 farmers carry both bells while P2 does 10 squats and runs to catch up. Finish the warm-up with 20 two hand swings and some limited kettlebell instruction. (Note: Schnitzel had his first KB workout but needed almost no coaching to get some good form going. Nice job.)
The Thang: Everybody start in one corner of the soccer field. For Round one, the stations are: 20 snatches, 20 merkins, 20 high pulls, 20 merkins, 20 one hand swings, 20 merkins. The format is, do your KB exercise, then run across the field for merkins, run back, then carry KB half the length of the field, do next KB exercise, and so on. If you can visualize that, congratulations on being very sharp and this backblast is of some use to you.
Round 2 the stations are: 20 squats, 15 CDDs, 20 cleans, 15 CDDs, 20 2 hand swings, and 15 CDDs.
Mary after both rounds to recover. Then mosey with bell back to the playground. P1 does 1 set of max pull-ups while P2 does swings. Flapjack then repeat 1x. Then weighted dips (KB on legs) 10 IC. Repeat the whole thing once and we’re done.
Moleskin: Great to have double digits at the hole. Welcome back FMB and thanks for the talk at the end on appreciation of being back at F3. #donttakeitforgranted.
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