#OGAO #HMM – Kettlebell Beatdown

Date: 9/24/2018

QIC: Wapner

# of Pax: 14

Pax: Special K, Tom Sawyer, UglyStik, Pony Express, Gerber, Snap-On, SOL, Morpheus, Flight Nurse, Anchor Buoy (FNG), Gravity, Blade, Deputy Dog, Wapner

Warm-O-Rama: SSH x 20 (IC), Imperial Walkers x 20 (IC), Morrocan Nightclub x 25 (IC), Copperhead Squats x 20 (IC), 1 lap around the “island”

The Thang: Everyone picked out a kettlebell and we ran through the following circuit 3 times, performing each exercise for 30 seconds, with a lap around the “island” after each round.

  1. 2-arm KB Swings
  2. Goblet Squats
  3. Hammer Curls
  4. American Hammer
  5. 1-arm KB Swings
  6. Lunge (passing bell between legs)
  7. Tricep Extension/Skull Crushers
  8. Turkish Getup/Morning Wood
  9. 1-arm KB Swings
  10. 1-Leg KB deadlift
  11. Windmills
  12. Mary of some sort

We moseyed to the end of the parking lot and partnered up to perform Dora: 100 Merkins, 200 LBCs, 300 Squats. One partner ran to the other end of the parking lot while the other partner performed the exercise.

COT: So many thanks for the F3 brotherhood giving back to our community. Gravity specifically mentioned the muck out work performed at his Dad’s home in North Chase. Prayers for the evacuees who have lost everything, this is really just the beginning for many. On that same note, Donut Inn (our favorite post-Baywatch refueling stop) is doing a toy drive. If you are free, please join us on Saturday for the Florence Cleanup Convergence. Strong work by all Pax, especially as it started raining on us.



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