March 7th, 2022 By Bob Symanski

Four Pax gathered on a 65-degree morning to begin the F3Dawghouse week with a kettlebell workout.

 

Warm-o-rama:

12 side-straddle hops
12 penny pickers
12 hillbillies
Arm circles & Michael Phelps

 

Thang:

12 exercises (4 sets of 3), 12 reps each.

Set 1                 Set 2               Set 3            Set 4

Exercise A x12          Triceps Extension     Overhead press      Upright rows     Amer. Hammer
Exercise B x12          Curls                 Squats              Kb Swings        Atomic Crunches
Exercise C 12L & 12R    Wood Choppers         Lawnmowers L&R      Step ups         Step Ups

The twist, however, is the order in which each exercise is done. The sequence of exercise A, B, C, B, A, B, C, B, A appears (in my mind) like a W.
A            A            A
B     B     B     B
C            C

It’s merely a way to rotate different muscle groups involved. You end up doing the A exercise three times, B exercise four times, and C exercise twice on both left and right.

 

Pre-Mary:

3 x 12 Dips
12 Decline Merkins
12L & 12R Lunges

 

Mary:

12 Crunchy Frogs
12 Low Flutters
12 Low Dollies

Prayers for Blue Chip (post-surgery), Buck’s son and job discernment, celebrating Myrtle Beach Halvers.
Ticonderoga promo’d Miracle League volunteer training March 12(?)

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