• When:12/21/2020
  • QIC: Cardinal
  • Pax:  Blue (DOUBLE RESPECT), Porky (RESPECT), Poacher(RESPECT), Swabbie (RESPECT), Shocker (RESPECT), Decaf, Piglet, Rockfish

The Thang 

ExerciseReps
Goblet Squat10
KB Swings10
½ Kneeling Press 10*
One-arm, one-leg row10*
Leg Lowers10

*10 each side

Completed 5 rounds with 2 minute rest between each set. Focus on STRICT FORM not speed!

Naked Man Moleskine

Quick warmup and onto the first ever KB workout for F3 Marco! 350 total reps. Lots of huffing and puffing, still made time for mumble chatter. Extra Credit to Poacher for providing the soundtrack. LL Cool J, Beastie Boys, Eric B and Rahkim, and Sir-Mix-alot (NOT baby got back!!🚫). Focus is strength, mobility and balance development. UA’s to all of the pax who purchased a kettlebell and didn’t show up.

Circle of Trust

Prayer List: Continue to pray for friends and family suffering through the pandemic. Cancer patients as well! Pray for schools. Pray for those getting vaccinated

Q’s O’ the Week

  • Rock The Bells Monday 12/21: Cardinal
  • Tuesday Beatdown 12/22: Cardinal
  • Walking Tall Wednesday 12/23: Hermie
  • Ruckin’ Thursday 12/24: Barney
  • Herringbone Beatdown 12/26: Shocker