November 9th, 2020 By Pox

Wrong Way posted for his first Monday KB workout; at 5:29, he thought about leaving but Pox showed up just in time to make sure there was some fun in the gloom.  With no Q in sight, Pox took the reigns and with the help of his iPhone timer, the 2 for F3 went like this:

Warm-o-rama: slow short mosey, toy soldiers, lunge walk, elbow to ankle, inchworms

COP Wam-o-rama: SSH, WLAS, windmills, tempo merkins, various stretches

KB Tabata for Two: Tabata: 20 seconds of work, 10 seconds for rest, 8 rounds, alternating exercises each round:

• curls, tricep extensions
• lawnmowers (Right arm/ Left arm)
• KB swings (Right arm/ left arm)
• Thrusters (no duo on this, just get through it for all 8 rounds)
• SDL, figure 8s

Final work on your 6:

• CP ICx15
• Tempo leg raises x 10
• Repeato

Cool down streches

Moleskin:

• Accountability, that’s what Wrong Way said he liked about F3, glad we both showed up brother!
• Assumed Pax was taking some time off after the greenway marathon, I’m not on slack so I have no clue on it all went down, but it must have been brutal.

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Kettlebells

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