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F3 MeCa | January 21, 2019

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Have Kettle Bell, Will Travel.

  • When: 12/03/18
  • QIC: Guinness
  • The PAX: Frostbite, Hotwheels, Pongo, Fedex, Titan, Guinness


6 for a perfect temp kettlebell beatdown at Tradition. Here’s what happened:

Warmorama
Side Straddle Hop x15 IC
Imperial Storm Troopers x15 IC
Cotton Pickers x15 IC
Windmills x15 IC
Low slow squats x15 IC
Mountain Climbers x15 IC
Plank Jacks x15 IC
Merckens x10 IC

The Thang
Curl and Overhead PressĀ  Walk To Portico
Curl Peoples Chair
Balls to the wall

Overhead Press walk to corner of building
Kettle Bell 1/2 sit-up & Move (and mop)
Plank walk with Kettle Bell
Alternating Kettle Bell Side Lunge X5 each side to corner of building

Kettle Bell Burpees x5

Figure 8 Lunge Walk to corner of building

Kettle Bell Rows x10 each arm

Pull ups x 10
Dips on bar x10 or on curb x20
Chin ups x10
Dips on bar x10 or on curb x20

Kettle Bell Swings x20
Extenion walk
Plank sliders x10 each arm
Overhead Press Walk

Goblet Squats x10
Squat High pulls x10
Summo Squat Overhead Press x10

Chess Press x10
Skull Crushers x10
Derby Double Taps x10
Chess Press x10
Lateral Extentions x10
Kettle Bell Burpees x5

Mary
Kettle Bell Low Flutter x10IC
Kettle Russian Twist x10IC
Crunchy Frog x10IC
Low Dolly x15IC
Box Cutters x15IC
Rosalita x15IC
Homer to Marge
Kettle Bell Little Baby Crunch x15IC
Bicycles x15IC

COT
Prayer

Dutch – recovery
Hotwheels – recovery
Guinness – recovery
FedEx – trip home

Moleskin
Hope you pax enjoyed the travel around the building enjoy the great weather. We mopped up the parking lot while we were at it. Great to be back Q’ing after being sick. Enjoying health and being thankful for it. Great work by all.

Guinness

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