Heartbreak at HMP

DATE: 4/1/2019
QIC: Dixie Chick
# of PAX: 16

PAX: Blue Sky, Jiffy Pop, Enron, Nancy Pants, Ugly Stick, SPS, Trump, Gerber, Special K, Mayhem, Morpheus, Gumtree, Gravity, SOL, Wapner, and Dixie Chick.

No April Fools jokes here, just a good old fashioned kettlebell beatdown to get the week started off right.  Let’s get to it!


  • Side Straddle Hop x 30 IC
  • Cotton Pickers x 20 IC
  • Copperhead Squats x 20 IC
  • Mountain Climbers x 20IC
  • Burpees x 10 OYO



Mosey to the parking lot for some Heartbreak 1,2,3’s.  This is a twisted form of Dora where one PAX performs some exercises while the other PAX runs to the bottom of the hill, perform a sundial merkin, and runs back up the hill to switch with his partner.  Now I’m not saying that this was a large hill but by Wilmington standards, it was a hill no less.

Tricep Press x 100

American Hammers x 200

Squat Presses x 300

Lawnmowers x 300


Walk to the wall to finish up with some merkins

Inclined Merkins x 20

Merkins x 20

Declined merkins x 10



Plank Crawls x 20

Freddy Mercury x 20


Carolina Dry Docks x 12?

Flutter Kicks x 20



Prayers to Gerber’s mom’s co-worker’s son and Wapner’s ministry.

SOL’s VQ is this Friday at HMP, come out and show your support.

F3 will be in the Azalea Festival parade this Saturday, try and make a presence.

Props to all the PAX who moseyed 100 miles last weekend, great job!!!!

Always a privilege to lead!

Dixie Chick Out


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