More fun than a barrel full of kettlebells

5 proud warriors of the F3 Nation fought the clutches of the fartsack and braved the tepid soup that passes for morning weather in the summer to listen to and swing some metal.  Here’s the recap:

Warm up:

• 15 SSH
• 15 Merkins
• 5 front/5back arm circles
• 15 IW
• 15 Windmill

Main thang:

• 30 Alternating Swings (each hand = 1)
• 20 Military Press Right
• 20 Military Press Left
• 15 Lawnmower Right
• 15 Lawnmower Left
• 20 Snatch Right
• 20 Snatch Left
• 10 IC Russian Twist
• 30 Goblet Squat

Repeato starting on Left side.

Time out for some Turkish Get-ups (4 total)

Back to the Main thang one more time  . . . minus snatches and twists (ran out of time).

COT

Announcements:

Chum said something about the spring Golf event, but YHC didn’t catch all the details, and isn’t sure there were many details thrown out to catch.

BRR needs drivers – all the fun without all the pain.  Follow links here to get in touch with the guys Q’ing: http://f3nation.com/?s=Blue+Ridge+Relay

Fall USMC Mud Run signups live.   Info here: http://f3nation.com/2015/08/18/fall-2015-mud-run-pre-blast-registration-now-open-and-closes-on-10032015/

Moleskin:

This was only YHC’s second KB Q.  Not quite as tasty as BBQ, but piled high with a range of movements designed to fill the heartiest appetite for swole.  Watch out for more Turkish Get-ups in the future – too much good stuff there to leave out of a complete metal breakfast.

Missed some of our brothers this morning:  Chicken Fried, DT, Farmwood, Capri, HH . . . where y’all at?

Good take out, Chum.

Thanks as always for the privilege of leading.