Date: 17 July 2017
QIC: Parrot Head
AO: Hugh McRae Park
PAX: LETC, Seahorse, Gravity, Mayhem, Kung Fu Panda, Sweater Vest (FNG)
7 PAX joined together this muggy morning to swing some iron. The lingering threat of rain did not deter these motivated PAX. Starting one minute early (0529), the PAX jumped right into the workout.
Warm-Up: None. Time was of the essence, and YHC wanted to maximize the time to get as much kettlebell work as possible.
Tabata workout. 8 rounds for each exercise. Each round consists of 20 seconds of work, and 10 seconds of rest. The exercises were as follows:
Kettlebell Swings (53 lbs)
Wreck Bag Squats (50 lbs)
V-Ups (25 lbs)
Bicep Curls (25 lbs)
Tricep Extensions (25 lbs)
High Pull (35 lbs)
Goblet Squats (40 lbs)
Lawn Mower Pulls (25lbs)
25x Hello Dolly
6-inch leg hold
Welcome Sweater Vest. Way to EH, Mayhem!
The third annual Sasquatch event will be held in Greenville, NC on 29 July. Consider joining us for a special event that truly shows what F3 is all about. And, for $15, it’s a steal.
Thanks for letting me lead today. This is one of my favorite workouts to do at home, and I hope everyone got a little stronger today.