• 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!!!! 


  • 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