- When:03/16/2021
- QIC: Swabbie (RESPECT)
- Pax: BLUE (DOUBLE RESPECT), Porky (RESPECT), Shocker (RESPECT), Bailiff (RESPECT), Poacher (RESPECT), Pumper (RESPECT), Barney, Decaf, Snap On, PA, Cardinal
The Thang
Warm-0-rama
20 SSHS
Tappy Taps
Dan Van’s
5 SETS
30 SECONDS EACH EXERCISE
60 SECONDS REST BETWEEN SETS
- BENT-OVER ROW. CLEAN & THE GOBLET SQUAT TO OVERHEAD PRESS
- PUSH UP WITH KETTLEBELL DRAG
- ALTERNATING KETTLEBELL CROWN (HALO)
3 SETS
30 SECONDS EACH EXERCISE
60 SECONDS REST BETWEEN SETS
- KETTLEBELL SWING
- KETTLEBELL THRUSTERS (30 SECONDS EACH ARM)
- KETTLEBELL Miyagi’s (30 SECONDS EACH LEG).
- KETTLEBELL SNATCH
- ALTERNATING ONE-ARM KETTLEBELL SWING
NakedMan Moleskine
Drizzly morning, but Swabbie still rang our bell!! Great morning in the gloom…
Announcements:
- Clown Car to Chowanoke March 20th
- Camden is kicking off and we would like a few pax to attend their first workout.
- April 3rd Peter’s Run sign up here!! https://runsignup.com/Race/NC/RobersonvilleBearGrass/PetersRun
- Wednesday April 21st 5K run/walk for autism. More info forthcoming.
- May 1st launch of Washington County’s F3 by Nantan Poacher!
Q’s O’ the Week
Rock The Bells Tuesday 03/16: Swabbie- Running/Walking Tall Wednesday 03/17 PA/Boyardee
- Q Point Porky
- Ruckin’ Thursday 03/18: Hermie
- Herringbone Beatdown 03/20 BLUE
- F3 Bible study (Core 52) 03/22 “Kingdom of God” Shocker
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