• When:03/09/2021
  • QIC: Shocker (RESPECT)
  • Pax: BLUE (DOUBLE RESPECT), Porky (RESPECT), Swabbie (RESPECT), Bailiff (RESPECT), Poacher (RESPECT), Pumper (RESPECT),  Wing-it (RESPECT), Schmiddy (RESPECT), Barney, Decaf, Snap On, PA, Cardinal, Piglet, Loudmouth, Megamind, 

The Thang

 Mosey – 25 SSHS

CYCLE ONE (1 minute on/30 seconds active Recovery = Slingshot/15 seconds rest) 

  • Kettlebell Infinity (pass between legs) 
  • Kettlebell Halo (elbows in, bell close to base of neck) 
  • Kettlebell Clean and Press Rt Arm Kettlebell Clean and Press 
  • Left Arm Kettlebell Two Handed Swings – deep 
  • 7 Burpees

CYCLE TWO (1 minute on/30 seconds active Recovery = two hand press overhead/15 seconds rest) 

  • Kettlebell Goblet Squat-3 count down 3 count up DEEP 
  • Kettlebell Swing Two Hands
  • Kettlebell Overhead Squat – Rt Arm (half) Left Arm(half)
  • Kettlebell Overhead Reverse Lunge – Rt Arm (1/2) Left Arm (12) 
  • Kettlebell Side Lunge – Rt Lunge, to Neutral Squat, 
  • Farmers Carry 400m

CYCLE THREE (1 minute on/30 seconds active Recovery = alternating hand swings/15 seconds rest) 

  • Kettlebell Half Kneeling Press – Rt Press/Rt Knee down 
  • Kettlebell Half Kneeling Press – Left Press/Left Knee down 
  • Rt Arm Kettlebell Side Swings(across body/knees)
  • Lft Arm Kettlebell Side Swings(across body/knees)

NakedMan Moleskine

17 PAX showed up for an EPIC beatdown with the bells courtesy of Shocker!!! We must be doing something RIGHT!!

Great morning in the gloom!! Anniversary coming up!!!! 

Announcements: 

  • F3 Bible study (Core 52) continues on Monday 03/08. It’s not too late to join!
  • F3 Marco Anniversary March 13th
  • Clown Car to Chowanoke March 20th
  • Camden is kicking off and we would like a few pax to attend their first workout. 
  • 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 03/09: Shocker
  • Running/Walking Tall Wednesday 03/10 Hermie and Cardinal
    • Q Point Shocker
  • Ruckin’ Thursday 03/11: Snap on
  • ANNIVERSARY Herringbone Beatdown 03/13 Poacher

🕭