• 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