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F3 MeCa | March 24, 2019

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Kettlebell Tabata Workout

  • When: 03/11/19
  • QIC: Blind Date
  • The PAX: Forgotten Jelly, 10 and 2, Avalanche, Hammer, Robins Nest


6 pax escaped the fartsack (and time change from the night before) to enjoy a comfortable low 50 degree morning to pump some Kettlebell.  10 and 2 hit a deer on the way in but still made it.  That deer had no chance versus his truck.  Avalanche squealed his way in right on time and Hammer was his typical 2-3 minutes late.  Does he do it on purpose to be fashionably late or does he do it with the hopes that it will soon be added to the lexicon as “hammer-time”.  After a brief disclaimer, the beatdown went something like this.

Short Mosey

Warm-O-Rama

  • SSH x 16
  • Cotton Pickers x 15
  • IST x 10
  • Arm Circles OYO

Dat Thang

Tabata workout — 20 seconds of exercise AMRAP and 10 seconds of rest; for a total of 4 minutes for each cycle

  1. Curls (this gave Jelly the opportunity to talk about his self assessment about how huge his biceps are.  And if you don’t believe him, he said that we could ask his 8-year old daughter. LOL)
  2. Overhead Press
  3. Tricep Extensions
  4. Rows (Lawnmower Pulls)
  5. KB Swing
  6. Chest Press
  7. Skull Crushers
  8. LBCs

After doing a lap around the parking lot, repeato for a total of 8 sets.

In lieu of running a lap prior to last 2 sets, the pax did 15 monkey humper squats with a overhead press and then 10 of the same.

We only had time for one cool down exercise of Pretzel Crunch before circling up and locking shields.

Avalanche has the Q tomorrow so please HC on Slack if you plan on coming.  But don’t worry if you HC and then don’t show, the pax is very forgiving and won’t talk about you at all. 🙂

 

BlindDate

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