A strong, and seemingly eager, PAX of 12 F3ers gathered in the gloom, with kettle bells in hand, for a Boot Camp beatdown at the state-of-the-art patio and big green gym of the Grace Covenant Church.
PAX Included: Cheerleader, Cajun Cowboy, Watson
Warmorama:
SSH x 10
Windmill x 10
Imperial Storm Trooper x 10
Mosey lap around parking lot (.25 mile)
Main Event:
Hand-Release Merican x 40
Kettle Bell Swing x 40
Hand-Release Merican x 30
Kettle Bell Swing x 30
Hand-Release Merican x 20
Kettle Bell Swing x 20
Hand-Release Merican x 10
Kettle Bell Swing x 10
Mosey lap around parking lot (.25 mile) – mosey one side, sprint the other.
Kettle Bell Squat-to-Press x 40
Pretzel Crunch x 40
Kettle Bell Squat-to-Press x 30
Pretzel Crunch x 30
Kettle Bell Squat-to-Press x 20
Pretzel Crunch x 20
Kettle Bell Squat-to-Press x 10
Pretzel Crunch x 10
Mosey lap around parking lot (.25 mile) – mosey one side and back with curls and skull crush
Kettle Bell Lawn Mower Pull x 40
Kettle Bell Clean and Press x 40
WWII Situp x 40
Kettle Bell Lawn Mower Pull x 30
Kettle Bell Clean and Press x 30
Beginning Temperature: 70F
Weather conditions: Dry.
Total Running: most likely .75 mile
Total Planking Time: less than one minute
Total time: 45.00.00
Moleskins:
1. After yesterday’s Mighty Oak WO with Fescue, Bam Bam said he wanted even more hand-release mericans.
2. Glad to see a few took on the 44lb. challenge KBs. Nice set of 40 squat-to-press with the 44lb. KB Springfield.
3. Is it me or is Baxter putting on a bit of weight?
4. I loved how Watson kept calling for “More Kettle Bell, more Kettle Bell!”. This guy is an animal.
6. Prayers lifted up for Tim and his family. Rest in peace.
7. It was an honor leading the fine men of F3 at GCC in yet another master WO designed by Ramrod.