Great morning for some kettlebells! Weather was terrific and we had a good turnout from some of Area 51’s finest to drive the pace and push the workout.
Mosey to lower lot for warm-up: 25 x SSH, 20 x IW, and 15 x merkins (all in cadence).
Mosey to field for three sets of KB circuits + sprints. Sprints consist of starting at midfield, AYG to the end, 50% on the length of the field back, then AYG back to midfield.
Set 1: Lunge and One Arm Press (5 each side), 20 Two hand swings, “Never Surrender” x 8, 20 two hand swings. (The “Never Surrender” is new to F3 as far as I know. We’ll see if it catches on.) Sprints.
Set 2: KB merkins (right arm) x 10 in cadnace, KB Squats x 15, KB merkins (left arm) x 10 in cadnace, KB Squats x 15. Sprints.
Set 3: Right arm rows x 15, Deadlifts x 20, Left arm rows x 15, 5 burpees.
Mosey to the hill for: 1.) up the hill, 10 merkins, down, 20 curls. 2.) up, 10 merkins, down, 20 upright rows. 3.) up, 10 merkins, down, 15 tricep presses.
Finish with Mary: Ladder with pull-ups (2,4,6,8), then alternate with people’s chair at 30 sec with KB. Mary = russian twists x 15, dolly press x 20, dying cockroach x 20, rosalita press x 20, LBCs x 25.
Moleskin: Nice job by all the PAX with special mentions going to Teddy on the sprints and Madame and Wingman on the pull-ups – animals.
Announcements: Not a ton. Question on what we’re doing with Memorial Day at Foxhole… stay tuned. 80 days until Philmont’s Big Adventure… stay tuned as well!