8! guys showed up this morning for a kettlebell bday beatdown
COP — lots of fun stuff
Dora — timer runs to the end of parking lot road and back
100 — KB Squats
200 — round the world
300 — SSH (no kettlebell)
Line up on the wall with a bell for a kb wall sit
Lunge across the road, KB flutterkick presses (20)
Repeato with 25
Repeato with KB thrusters
Then do some DK’s 25
Then do some Smurf Jacks 25
End with some boat canoes by Yardy
Then a little bit of stretching
Reflections — Sometimes an F3 beatdown is simultaneously the hardest AND the most rewarding part of the day. It’s a gift to be able to work out with you brothers and take on the day the right way. Looking forward to many more years!