January 15th, 2016 By Triple Threat

1/15/2016

Intro: F3 Disclaimer provided.

Warm Up: Warm Up: Mosey around the picnic grounds and back to the parking lot.

1. Imperial Storm Troopers x 15 IC
2. Plank Jacks x 15 IC
3. Merkins x 15 IC
4. Arm Circles (forward) OYO
5. Arm Circles (reverse) OYO

The Thang:

1. Curls up the mountain 5 sets starting at 10 curls, then 15, then 20, 25, and stop at the top after 30. Total 100 curls
   1. Between each set, do 10 squats without the kettlebell.
2. Curls down the mountain: 5 sets starting at 30, then 25, 20, 15, and then 10. Total 100 curls
   1. Between each set, do 10 squats without the kettlebell.
3. Skull crushers vs. Dutch cucumbers (DCs)
   1. Complete 10 skull crushers then 15 DCs each arm.
4. Repeato!!
5. Match up for partner curls! The Pax matched up with each other to do 3 sets of curls:
   1. Partner 1 completed 12 curls with both kettlebells while Partner 2 completed 10 push-ups.
   2. Partner 1 completed 9 curls with both kettlebells while Partner 2 completed 10 push-ups.
   3. Partner 1 completed 6 curls with both kettlebells while Partner 2 completed 10 push-ups.
6. 2 Minute drill
   1. AMRAP curls – single count OYO (I got to 52 with my 30 pound bell)
7. Russian Curl-ette:
   1. Since we were in a circle, each member of the Pax looked left and went 3 spaces to use the kettlebell now in front of them.
      1. 2 sets of 15 (double count; Total of 60, single count)
8. Mosey to bricks!! Intro to Man Maker Curls
   1. Each Pax grabbed a pair and completed 2 sets of 25 (double count, a total of 100 single count curls)
      1. Man Makers are a slow rotation of bricks in a curling motion that really targets the biceps the slower you rotate.

Mary:

9. WWII sit-ups x 15 OYO
10. Plank Jacks x 15 IC
11. LBCs x 15 IC
12. Airborne Mind Bender

Tradition