8 model HIMs posted to the old hundred for some KB action. Great to see everyone! I was concerned Wildcat had gotten the best of our local PAX yesterday but later reprimanded myself for such thoughts; F3 men ALWAYS rise to meet any challenge. With a choice playlist (Talking Heads, Stones, Dire Straits, Bon Jovi, etc.) and occasional mumble chatter supplying the soundtrack, this happened.
Warmaramma: Andy Dufresne stretch straight up the middle, then right and left side stretches for the lats, helicopters, deadman hang, grass grabbers, deadman hang to right then left sides, SSHs, hold a deep squat position for a nice stretch, Wilson and Fudd’s wives, 10 slow & deep merkins, lay on your back with right then left knee held to chest, overhead triceps stretch
The Work: Groupings of two exercises, one performed directly after the other (a superset), all with kettlebells, we performed each grouping 3x
20 swings, 20 (10/ leg) single leg deadlifts, repeat 3x
20 (10/leg) reverse lunges, 75 calf raises, repeat 3x
20 Romanian deadlifts, 15 WWIIIs, repeat 3x
40 one arm rows (20/side), 20 merkin pull throughs, repeat 3x
Biceps curl 21s, 15 skull crushers, repeat 3x
To run down the remaining 1.5 minutes, a ring of fire. Time called. BTTF. Oh. We never left the flag.
F3rva has so much to offer; between boot camps, rucks, KB workouts, runs, and other spur of the moment activities, there is a ton of variation to keep from overtraining while torching calories and encountering HIMs. The blade stays sharp.
Announcements: A lot happening in the world of F3rva, and it’s great to see. Field day convergence 7/4 @ Forrest Hill park. Daddy/daughter dance in early November. An upcoming family camping trip. If you see an opportunity on Slack to help out, especially in areas where your heart and skills are in alignment, reach out. Get in the game. Be a part of the rising tide which lifts all ships.
Prayers: No requests, but there are always unspoken needs. Hermey took us out.
Thank you everyone for turning out and putting in the work. It is always my privilege to lead such great guys!
