12 PAX: YHC, Kix, LETC, AED, Rucker, Berretta, and Brady
PRE-warmorama: Mosey to the downed Biker on village. (was clipped by a mirror of a truck) Great Work Rucker and AED for jumping right in to help.
Warmorama: SSH ICx25, Arm Circles Forward and Backwards ICx40, Daisy Pickers ICx15, Mosey the Wall for balls to the Wall shoulder taps 5 Each.
After the wild start of the workout with the downed biker (side note this same guy ran into Wham-O’s truck pre-workout last year!! Crazy), we got to the business of the beatdown.
Everyone completed four and a half rounds of Kettlebear toss beatdown. Each full round consisted of Kettlebell swing tossing your KB from the platform to a point about 40 yards out and returning. You will either bear crawl or Lunge walk to the KB you just tossed depending on the round. Each time you get to your KB pick it up and do the prescribed exercise before throwing again. Continue this out and back. The group will do Mary at the end of each round to wait on the six.
Round One Bear crawl to your kettlebell after each toss. Before tossing it again complete 10 Squats
Round Two Lunge walk to your kettlebell after each toss. Before tossing it again complete 15 curls
Round Three Bear crawl to your kettlebell after each toss. Before tossing it again complete 10 shoulder presses
Round Four Lunge Walk to your kettlebell after each toss. Before tossing it again complete 15 tricep extensions.
Round 4.5 Bear crawl to your kettlebell after each toss heading back to the AO. Before tossing it again complete 10 Merkins
COT: Prayer for the downed Biker, F3 Nation, First responders, and for those serving in the US military
Announcement: July 27 is F3 ENC’s Sasquatch
Strong work Everyone. Was an honor and privilege to Q the workout today. So grateful for F3 and the men that make it what it is.