Kettlebells with no running in site

7 strong F3 men threw around some KB’s this morning at the Stallings AO. A full body beat down of fatigue and sweat ensued…

Disclaimer communicated

Warmup (IC): SSH x 15, Windmill x10, IST x 10, Merkin x 10

The Thang: 3 exercise sets with progressive reps of 8, 10, 12 each round

  • Round 1: Up and under Merkins x10 — Double Arm KB Swings, Single Arm Military Press, Alt Lunge Step Backward
  • Round 2: Burpees x10 — Figure Eight, Bent Over Row, Side Step Squats
  • Round 3: Mtn Climbers x20 — Halo, Outhouse Curls, Alt Lunge Step Forward
  • Round 4: Merkins x20 — Sling Shot, Upright Row, Sumo Squat
  • Round 5: Prison Merkins x5 — time running down… so Overhead Triceps Extension x8, 10, 12 or Triceps Dips x8, 10, 12 or combination there of


  •   Full Ab Up w/ KB Press to Sky x15, Mason Twist w/ KB x10

CoT, BOM – Capri took us out


  1. As always, it was an honor to lead this morning gentlemen. Strong work by all!
  2. It was great to see some new faces to KB Friday… the anti-sprinter group (slow group) is growing.
  3. Welcome to F3 Harrisburg Gaffigan! Hope to see you out regularly. Cobains for not getting your email address. @Capri – can you please reply back with it?
  4. @Nautilus – my back is raw from the WWII’s yesterday too. The ab ups with press seemed like a good idea at the time.

2 thoughts on “Kettlebells with no running in site

  1. RibShack

    Thanks for the last minute lead. Definitely felt the burn with the higher reps. Good stuff!

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