A strong, and seemingly eager, PAX of 12 F3ers gathered in the gloom, with Kettle Bell workout buddies in hand, for a Boot Camp beatdown at the state-of-the-art big green gym of JV Washam Elementary School parking lot.
Warmorama:
SSH x 20
Windmill x 10
Imperial Storm Trooper x 10
Main Event:
Hand-Release Merican x 40
Kettle Bell Swing x 40
Kettle Bell Curl x 40
Hand-Release Merican x 30
Kettle Bell Swing x 30
Kettle Bell Curl x 30
Hand-Release Merican x 20
Kettle Bell Swing x 20
Kettle Bell Curl x 20
Hand-Release Merican x 10
Kettle Bell Swing x 10
Kettle Bell Curl x 10
Mosey lap around parking lot x 2 (.25 mile) – mosey one side, sprint the other.
Pull-Ups x 10
Kettle Bell Squat-to-Press x 40
Pretzel Crunch x 40
Kettle Bell Skull Crusher x 40
Kettle Bell Squat-to-Press x 30
Pretzel Crunch x 30
Kettle Bell Skull Crusher x 30
Kettle Bell Squat-to-Press x 20
Pretzel Crunch x 20
Kettle Bell Skull Crusher x 20
Kettle Bell Squat-to-Press x 10
Pretzel Crunch x 10
Kettle Bell Skull Crusher x 10
Mosey lap around parking lot x 2 (.25 mile) – mosey one side, sprint the other.
The Burpee
Pull-Ups x 10
Kettle Bell Clean and Press x 40
Kettle Bell Lawn Mower Pull x 40
WWII Sit-up x 40
Kettle Bell Clean and Press x 30
Kettle Bell Lawn Mower Pull x 30
WWII Sit-up x 30
Kettle Bell Clean and Press x 20
Kettle Bell Lawn Mower Pull x 20
WWII Sit-up x 20
Kettle Bell Clean and Press x 10
Kettle Bell Lawn Mower Pull x 10
WWII Sit-up x 10
Beginning Temperature: 68F
Weather conditions: Wet.
Total Running: most likely .50 mile
Total Planking Time: less than one minute
Total time: 45.00.00
Moleskins:
1. Couldn’t get into the GCC container to get the bigger KB, so decided to scrap the workout and go with an old favorite designed by Ram Rod – yea, I stole it. So?
2. Outlaw noted some worried faces as we approached the warmorama.
3. Cobra Kai made sure to keep the count true. I think he liked the 44 lbs bell as well.
4. The PAX kept calling: “More Kettle Bell, more Kettle Bell!”. In fact, I think I heard Stromboli say something to the effect “I got a fever, and the only prescription is more Kettle Bell!”
5. Prayers continue to be lifted up for Melanie and Beth.
6. It was an honor to finally lead the fine men of F3 at MMM, without doing a single burpee; wait, just one the burpee.
7. Word on the street is that BagBoy is cooking up a good MMM workout for next week.