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F3 MeCa | March 8, 2021

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Kettlebells are my favorite

  • When: 02/15/21
  • QIC: YellowCake
  • The PAX: Buck, Porto, Otto, Honey Do, Grassy Knoll, Rerun, Overdrive, YellowCake

Kettlebells have become my favorite workout of the week.  I don’t know why, maybe because there is little running and 0 burpees.

The weather was in the mid 30s, so not as cold as it has been, but still very wet.  I wasn’t sure how many dawgs would defeat the fartsack.  Turns out 8 of the Dawghouse’s Strongest won the first battle of Monday.

0530 hit, some version of a disclaimer was given, and we did a brief mosey before doing our typical warmups.

Today’s assignment:

40-30-20-10 Ladders:  do 40 reps of the first exercise at the top of the parking lot, then do 10 reps of the second exercise at the middle of the parking lot.Repeating each time, but the first exercise rep goes down by 10 while exercise 2 rep goes up by 10.  You end up with 100 reps of every exercise.

Round 1: KB swings & overhead presses

Round 2: Bent over rows & side lunges

Round 3: Curls & tricep extensions

Round 4: Merkins & squats

After completing those 800 reps like it was nothing, the Strongest Dawgs took the last 60 seconds for a brief stretch.

Prayers for Rerun’s coworker’s family

Prayers for BTO


Bring canned food to Afton’s beatdown on Saturday.

Sign up for the F3 Harrisburg Extinction Race.


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