Only three of Area 51’s mightiest posted on a December Saturday morning, but what we lacked in number we made up for in brawn. A mixture of kettlebell work and a trip to Santa Ickey’s workshop was on the docket for the day.
Kettlebell Portion:
20 two-handed swings
20 one-legged deadlifts alternating sides
20 alternating one-handed swings
10 alternating arm snatches
20 two-handed swings
15 goblet squats
20 alternating one-handed swings
20 renegade rows (10 each side)
20 two-handed swings
Repeat entire circuit
Gear Work:
The idea was to partner up and rotate through the gear stations but with only three we had to improvise, but it allowed us more turns through the stations and in turn, more monster making madness.
Station 1 – Kettlebell Swing Ladder: 10 swings each of 25, 30, 35, 45, 55 lb bells
Station 2 – Sledgehammer strikes onto tire
Station 3 – Jump Rope, shoot for 100 turns
Station 4 – Medicine Ball Situps
Station 5 – Tire Carry with Rope Pullback
Station 6 – Dumbbell Thrusters
Station 7 – 50 lb Bucket Carry
Station 8 – Cement Block Overhead Press
Station 9 – Yoke Carry: Picture a 2×4 with kettlebells suspended by chains
Station 10 – Weighted Shadowboxing
Hustle to Squeeze in Some Mary
25 Freddie Mercury IC
20 Crunchy Frog OYO
20 Russian Twist IC
10 Superman IC
10 LBC IC
Moleskin
Many thanks to Boutique and Gullah for joining me for my favorite hour of F3 and making the effort setting up the gear worth it. We will have to go heavier on the yoke carry and add some weights to the tire pull next time.
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