Form Police Converge for Filthy Fifty


A strong, and seemingly eager, PAX of 8 F3ers gathered in the gloom, with kettle bells in hand, for a Boot Camp beatdown at the state-of-the-art big green gym of Grace Covenant Church.    

Grouchy Warmorama:
SSH x 10
Windmill x 10
Merican x 10

Main Event:
Kettle Bell Swing x 50
Mosey to Pull-Up Forest (150 yards)
Pull-Up x 10
Mosey back to KBs (150 yards)
Kettle Bell Squat-to-Press x 50
Mosey (150 yards)
Hand-Release Burpee x 10
Mosey back to KBs (150 yards)

Incline Merican x 50
Mosey to Pull-Up Forest (150 yards)
Pull-Up x 10
Mosey back to KBs (150 yards)
Kettle Bell Full Curl x 50
Mosey (150 yards)
Hand-Release Burpee x 10
Mosey back to KBs (150 yards)

Kettle Bell Skull Crush x 50
Mosey to Pull-Up Forest (150 yards)
Pull-Up x 10
Mosey back to KBs (150 yards)
Kettle Bell Up-Right Row x 50
Mosey (150 yards)
Hand-Release Burpee x 10
Mosey back to KBs (150 yards)

Mosey back to patio for Mary
LBC x 50

Beginning Temperature: 74F
Weather conditions: Humid as hell
Total Running: most likely .75 mile
Total Planking Time: less than one minute
Total time: 45.00.00

Moleskins:
1.  Everyone worked hard.  It was awesome.
2.  Form was emphasized.