A strong, and seemingly eager, PAX of 13 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.
Warmorama:
Random warm-up exercises
Main Event:
Run up hill (Hell’s Ascent) – 5 Burpees at top
Run back to Kettle Bell
Kettle Bell Squat-to-Press x 10
Run up hill (Hell’s Ascent) – 5 Burpees at top
Run back to Kettle Bell
Kettle Bell Swing x 10
Kettle Bell Squat-to-Press x 10
Run up hill (Hell’s Ascent) – 5 Burpees at top
Run back to Kettle Bell
Hand-Release Merican x 10
Kettle Bell Swing x 10
Kettle Bell Squat-to-Press x 10
Run up hill (Hell’s Ascent) – 5 Burpees at top
Run back to Kettle Bell
Kettle Bell Curl x 10
Hand-Release Merican x 10
Kettle Bell Swing x 10
Kettle Bell Squat-to-Press x 10
Run up hill (Hell’s Ascent) – 5 Burpees at top
Run back to Kettle Bell
Random .50 mile jog
Kettle Bell Skull Crusher x 10
Kettle Bell Curl x 10
Hand-Release Merican x 10
Kettle Bell Swing x 10
Kettle Bell Squat-to-Press x 10
Run up hill (Hell’s Ascent) – 5 Burpees at top
Run back to Kettle Bell
Kettle Bell Lawn Mower Right x 20
Kettle Bell Lawn Mower Left x 20
Kettle Bell Curl x 10
Hand-Release Merican x 10
Kettle Bell Swing x 10
Kettle Bell Squat-to-Press x 10
Run up hill (Hell’s Ascent) – 5 Burpees at top
Run back to Kettle Bell
Mary:
LBC x 40
Low Flutter Kick x 40
Elbow Plank x 30 sec
Beginning Temperature: 29F
Weather conditions: Dry but a few puddles here and there.
Total Running: most likely .55 mile
Total Planking Time: less than one minute
Total time: 45.00.00
Moleskins:
1. Thanks to Lego for serving as the teacher’s pet – YHC voice was flattened by the cold symptoms, or perhaps Swing State’s PinBall Wizard WO from Monday.
2. Glad to see a few took on the 44lb. challenge KBs. Bam-Bam crushed the squat-to-press.
3. Is it me or does Baxter need to lose a few pounds?
4. I loved how Jedi kept calling for “More Kettle Bell, more Kettle Bell!”. This guy is an animal.
6. Prayers lifted up for Bryan (brother to someone’s sister or something).
7. It was an honor leading the fine men of F3 at GCC in yet another inspired WO originally designed by Two Buck Chuck.