Post BDay Keggy-Go-Round

Date: 10-26-2020
AO: Heavy Metal Monday (Long Leaf Park)
PAX: Big Sky, Dogwood, Pixel Pusher, FNG (HeyMon), Green Thumb, Digits, Goat, Wreck It Ralph, Top Cheddar, Crush Crew, Jiffy Pop, Brackish, HushPuppy
QIC: HushPuppy
The mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
1. Workouts are always free
2. Are open to all men
3. Held outdoors (or Virtual during a pandemic), rain or shine, heat or cold
4. Lead by men who participate in the workout in a rotating fashion, with no training or certification needed. 
5. End with a COT

After a very humid and toasty weekend, the brisk and chilly gloom was a welcomed surprise Monday Morning. 13 PAX found their way to the parking lot at Long Leaf Park that morning expecting a casual kettle bell workout at Heavy Metal Monday. What they found was anything but casual……..


Pebble Pickers – x20

Windmills- x20

Toy Soldiers – x10

PAX stayed in the AO parking lot and made their way a few yards over to a circle of cones. On the 4 corners of the circle, the F3 Kegs were placed. The PAX placed various kettle bells around the rest of the cones. It was time for a little #LegDayKegDay ride on the world famous Keggy-Go-Round

THANG 1: Keggy-Go-Round

PAX completed 3 rides around the Keggy-Go-Round. All 3 rides were heavily focused on the legs! Each station on the Keggy-Go-Round was 30 seconds of work, then the PAX would shift to the next cone to their left. This continued until they returned to their starting station. (13 Stations in all)

Ride 1:

Keg exercise: Keg Squats

Kettle exercise: Kettle Single Leg RDLs. (Alternating legs on each cone)

Ride 2:

Keg exercise: Keg Deadlifts

Kettle exercise: Kettle Goblet Squats

Ride 3:

Keg exercise: PAX Choice Squats or Deadlifts

Kettle exercise: PAX choice (any kettle exercise)

THANG 2: Keg Team Relays

PAX split into to 2 teams and completed 2 different relays. Relay 1 was 5 keg squats and carry the keg down to the speed bump and back. Relay 2 was double keg farmer carries to the speed bump and back. While the PAX waited for their turn, various marry was done.

COT: Halloween Q by Undertaker this Saturday @ Baywatch. Looking forward to seeing the various costumes. Continued support for the Eden Village efforts. Unspoken prayers. Big thanks to Big Sky for bringing the tunes AND some coffeteria afterwords. Welcome to FNG HeyMon who was headlocked by Pixel Pusher!

Make sure to stretch and roll those legs out boys! You will be feeling this one by Wednesday!

HushPuppy Over and Out!


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