Six fearsome HIMs made the right choice and posted for a kettlebell beatdown at the Old Hundred AO. Warmups included:
Andy Dufresne stretch w/ stretches to left and right sides for the lats, helicopters, grass grabbers/cherry pickers, hold a deep squat position, sitting hamstring stretch, lay on your back and pull right then left knee into your chest, Wilson and Fudd’s wives, Roscoe’s mom
There was not much ab work in the KB routine today, so we included some in the warmarama:
Freddie Mercurys with normal, quick, and slow cadences, box cutters, flutter kicks
The Thang:
20 KB Swings
20 KB Squats
20 Lunges (10/leg)
30 Calf Raises
20 Single-Leg Deadlifts (10/leg)
20 Merkin KB Pull Throughs
10 Big Boy Sit Ups
20 One Arm Rows (10/arm)
20 Upright Rows
20 Single Arm Overhead Presses (10/arm)
20 Curls
15 Skull Crushers
After two rounds of the above KB routine, the PAX went for a brisk mosey around the school. I started to feel like I might toss my cookies (a “Q Spew,” per official F3 lexicon) and walked the final hundred yards back to the KB circle. Of course, the magnanimous PAX, embodying the F3 credo, circled back for me, and, my cookies having settled, we tried to complete a third round but finished about halfway through KB merkin pulls throughs.
There was some talk afterward, how it’s nice to vary the normal F3 workouts of calisthenics + cardio with some KB training, that variation improves fitness and helps to prevent overtraining (I’m paraphrasing some here).
Announcements:
The F3 summer tour is in full swing.
Sable is launching a new ruck AO (“Ruckhenge”) tomorrow morning from 5 – 6 AM. Meeting in front of the Einstein Bagels in the parking lot of the Stony Point shopping center. See slack. A historic opportunity to post at a new AO. “Where were you when Ruckhenge launched?” Your grandchildren will want to know.
A general call to take care of one another. If you haven’t seen a guy in a bit, reach out, wish them well, tell them you’re thinking about them.
Prayers:
For Fudd’s sister Mary
For PAX on IR
Always a pleasure and honor to lead you guys. Until next time!
