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F3 MeCa | February 28, 2021

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Let it flow

  • When: 02/22/2021
  • QIC: Manwich
  • The PAX: Heatstroke, Goldenboy, Pox, Man Down, Wrong Way, Manwich


YHC arrived in the gloom with a freshly inked Weinke in hand.  5 other Pax decided to join YHC under the dry cover at Odell.  Disclaimer read.  Let’s mosey!

WARM-A-RAMA:

Mosey around parking lot with side shuffles, quadraphilia, carioca, high knees, butt kickers, deep lunge walks.  Circle up.  20 X SSH IC, 10 X IST IC, 10 X WM IC, 10 X Tempo Squats.  Moseyed back to bells under cover for KB warmup.  All OYO:  10 X Wrist Twist ea hand (insert adult jokes by various Pax), 10 X Around the World ea direction, 10 X Swings, 10 X Halos ea direction, 10 X Figure 8’s ea direction, 10 X Side Bends ea side.

THE THANG:   Kettlebell Flow (Full Body Strength)…the idea is to smoothly transition from one exercise into the next.

  1. Flow #1, 2 rounds ea side:  5 X one-arm bent row, 5 X one-arm swing, 5 X clean to reverse lunge, 5 X knelling shoulder press, 5 X racked squats….switch sides.
  2. Flow #2, 3 rounds:  All on your six.  5 X chest press, 5 X pull overs, 5 X leg raises, 5 X toe touches, 5 X flutter kicks(4=1).
  3. Flow #3, 5 rounds ea side:  1 X merkin w/ one hand on KB, jump up, 1 X one-arm deadlift, 1 X one-arm bent row, 1 X clean, 1 X racked squat, 1 X standing shoulder press, 1 X snatch…..switch sides.
  4. Flow #4, 5 rounds ea side:  1 X one-arm bent row, 1 X knell and clean, 1 X knelling shoulder press, stand up KB raised overhead…..switch sides.

MARY:   All with bell.  20 X LBCs IC, 20 X Low Flutter IC, 20 X Rosalitas IC, finish w/ a 30 sec plank.  Recover, recover.

MOLESKIN / COT / NAME-A-RAMA:  

  • Thanks and gratitude for the ability to lead and be out here with the Pax today.
  • Continued prayers for Soprano and Kilowatt’s 2.0 and all other unspoken prayer request.
Manwich

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