Four Rounds of Kettlebell Fun
All BackBlasts BackblastsSeptember 5th, 2025
Date: 09/05/25
AO: #f3harrisburg
PAX: @Constitution, @Uncle Floyd, @SSMinnow, @Othello, @Misfire, @Bunyan, @Bearclaw, @RedTape
Q: @Uncle Floyd
FNGs: 0
Count: 8
Eight formidable PAX brothers emerged from fart sacks to welcome the day with a fearsome four-quadrant kettlebell beatdown that left no prisoners. These HIMs and YHC came with a great attitude and left with an even better one as they moved to a poetic mix of classic rock favorites and worked muscle groups that didn’t even know they had.
Short disclosure and exhortation — not that our workouts would get easier, but that we, in turn, would get stronger in relation to them. @RedTape was able to share his hotspot internet connection with the Q and we were off to the races with music intact.
Warmarama
Various stretches on your own, including Michael Phelps and arm stretches, into vertical seal claps and horizontal seal claps, followed by toe touches and merkins were PAX were encouraged to remember their favorite comedic move and worst F3 exercise. We did 5 Merkin reps in cadence before planing and the Q started with Young Frankenstein, followed by other contributions including Happy Gilmore (Othello) and Happy Gilmore 2 (Bunyan). Worst exercises included the JackAssBurpeeWeb and a snarky reference to active rests like the plank we were doing.
The Thang
4 Rounds of Kettlebell
10 reps per exercise; 3 exercises per round each of 3 exercises per round, working down in sets from 10, 9, 8 down to 1. In between sets, walk around building with coupon extended with one arm.
Round 1: Full Body
Kettlebell Swings (10 reps), Kettle Squats (10 reps), Upright Rows (10 reps); then, Kettlebell Swings (9 reps), Kettle Squats (9 reps), Upright Rows (9 reps); then Kettlebell Swings (8 reps), Kettle Squats (8 reps), Upright Rows (9 reps); then Kettlebell Swings (7 reps), Kettle Squats (7 reps), Upright Rows (7 reps) repeato down to 1 rep.
Walk around building with coupon extended with one arm or two arms
Round 2: Arms and Chest
Curls (10 reps), Standing Overhead Press (10 reps), Tricep Extensions (10 reps); then 9, 8, 7, 6, 5, 4, 3, 2, 1
Walk around building with coupon extended with one arm or two arms
Round 3: Triceps and Back
Lying on picnic tables, Tricep Overhead Extension (10 reps), Glute Bridges, Kettle Flutter Kicks (10 reps); then 9, 8, 7, 6, 5, 4, 3, 2, 1
Walk around building with coupon extended with one arm or two arms
Round 4: Back & Core
- 10 Lawnmowers (LH); 10 Lawnmowers (RH); 10 Heels to Heaven; then 9, 8, 7, 6, 5, 4, 3, 2, 1, etc. and a special round of American Hammers with kettlebell as a kind of co0l down.
COT– Prayers/Announcements
- Inaugural Oktoberfest F2 Gathering Sign up: https://docs.google.com/forms/d/e/1FAIpQLScm0dMx09BsWHx8ERdgY2GEJqUN3toVlofaD7TRlqvKbJsFmA/viewform
- Praises for SSMinnow’s opprtunity to give the invocation for WW2 vets at the airport
- Prayers for Constitution as he continues his job search
- Prayer for Lilly, Christian and Josh (cancer), Todd (ALS) and @Clickbait’s heart operation recovery
- Always an honor for YHC to servant-lead and get better.