A strong, and seemingly eager, PAX of 7 F3ers gathered in the gloom, with kettle bells in hand, for a Boot Camp beatdown Blender style at the state-of-the-art big green gym of GCC in memory of Scarface.
Warm Up:
Run with Kettle Bell from Church Patio to Pull-Up Forest
SSH x 10
Windmill x 10
.50 mile Mosey around campus
Main Event:
Pull-Up x 10
Soprano Merican x 12 (iso-hold at bottom for 1 second first rep, 2 seconds second rep,… 12 seconds twelfth rep)
Kettle Bell Swing x 20
Kettle Bell Squat to Press x 20
Everyone’s Favorite Mary Exercise: The W x 12 (courtesy of YHC)
Pull-Up x 10
Soprano Merican x 10 (iso-hold at bottom)
Kettle Bell Swing x 20
Kettle Bell Squat to Press x 20
Everyone’s Favorite Mary Exercise: Burpee x 12 (courtesy of Bunyan)
Pull-Up x 10
Soprano Merican x 8 (iso-hold at bottom)
Kettle Bell Swing x 20
Kettle Bell Squat to Press x 20
Everyone’s Favorite Mary Exercise: ? x 12 (courtesy of ?)
Pull-Up x 10
Soprano Merican x 6 (iso-hold at bottom)
Kettle Bell Swing x 20
Kettle Bell Squat to Press x 20
Everyone’s Favorite Mary Exercise: ? x 12 (courtesy of ?)
Pull-Up x 10
Soprano Merican x 4 (iso-hold at bottom)
Kettle Bell Swing x 20
Kettle Bell Squat to Press x 20
Everyone’s Favorite Mary Exercise: ? x 12 (courtesy of ?)
Pull-Up x 10
Soprano Merican x 2 (iso-hold at bottom)
Kettle Bell Swing x 20
Kettle Bell Squat to Press x 20
Everyone’s Favorite Mary Exercise: ? x 12 (courtesy of ?)
Pull-Up x 10
Soprano Merican x 12 (iso-hold at bottom)
Kettle Bell Swing x 20
Kettle Bell Squat to Press x 20
Everyone’s Favorite Mary Exercise: ? x 12 (courtesy of ?)
Mosey back to Church Patio with Kettle Bell
Beginning Temperature: 40F
Weather conditions: Dry
Total Running with or without KB Distance: most likely .50 mile
Total Planking Time: 0 minutes
Total time: 45.00.00
Moleskins:
1. Everyone seemed to love this workout, even Springfield.
2. I was disappointed to not hear any BS calls on the round robin switching of Kettle Bells – some ‘dem Kettle Bells was heavy. Must need to design WO with more intensity.
3. I like how Baxter decided to take a dump right along our path to the Pull-Up bars.
4. Over Budget didn’t seem to be phased at all by this WO – I heard he really liked the iso-hold Mericans.
5. Finally there was some homework scheduled for this WO – 3 sets of lunge iso-hold, each leg for 1-minute each set (total time 6 minutes). I know Bunyan and Bam-Bam did it.
6. Where was Dallas? What happened to Bogey? Where was Friday?
7. It was an honor to lead this morning. Solid effort by all.