Kettlebells: How IRONic

February 6th, 2026 By Uncle Floyd

Date: 02/05/26
AO: #f3harrisburg
PAX: @Constitution, @Uncle Floyd, @SSMinnow, @Othello, @Firebrand, @Bunyan, @Bearclaw, @Boyscout
Q: @Uncle Floyd

FNGs: 0

Count: 8

Eight formidable PAX brothers welcomed the day in 22 degree weather with a fearsome four-quadrant kettlebell beatdown that left no prisoners. These HIMs and YHC came with a great attitude to this pre-Superbowl beatdown and worked hard as they moved and mumblechattered to a poetic mix of classic and progressive rock favorites and worked muscle groups they 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. @Constitution was able to share his hotspot internet connection with the Q and we were off to the races with music intact.

Warmarama

Various stretches including SSH, Imperial Storm Troopers and Grandpa Jacks (12 reps IC), and Seal Claps, Bob & Weaves, followed by toe touches and balancing on one leg.

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 (8 reps); then Kettlebell Swings (7 reps), Kettle Squats (7 reps), Upright Rows (7 reps) repeato down to 1 rep.

Between Sets: Lean into the picnic tables for 15 Incline Merkins, continue until recover called.

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

Lean into the picnic tables for 15 Incline Merkins, continue until recover called.

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

Lean into the picnic tables for 15 Incline Merkins, continue until recover called.

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.

We performed Round 4 twice, or nearly so, starting with 5 reps the second time and working our way down.

COT– Prayers/Announcements

Events

Gremlin, Feb 14- Mint Hill Veteran’s Park

Fellowship of the Idiot’s Run- March 20, Albemarle

UNCC 5K coming up as well
Special thanks to @Othello, who gave a helpful reminder about carrying identification with us during our workouts to guard against worst case scenarios. He had some creative ideas and ways to carry identity through our watches or by keeping identification tags on the laces of our sneakers, so that we can be quickly identified at workout events if we get separated from the pack. Reach out to him if you’d like more information.
Prayer: “Showing up for each other.” Led by QIC. Gratitude for the grind, call to servant leadership and F3 brotherhood.
- Prayers for Susie Minarchik, @Constitution’s friend
- Prayers for Nathan, @Exit54’s son, who deals with the ongoing challenge of autism– he has been going through a particularly painful period that so far has defied diagnosis, please pray for him.
- @Constitution’s job search, for favor and open doors
- Lloyd Wardley (@Constitutions’s friend’s Dad), Josh’s family, Lilly, Shelly, Katarina, Brendan and his Mom–Mom has cancer (CarpeDiem’s student), Eric looking for work, @ColonelSteve operation recovery and wife’s pregnancy; Ben’s family (young Harrisburg student who passed).
- Continued prayers for U.S. Army Spc. Sarah Beckstrom’s family (she was killed in the attack) and for U.S. Air Force Staff Sgt. Andrew Wolfe, 24, who was critically wounded but is making an “extraordinary progress.”
- Praise: Christian’s recovery (dear friend of @Constitution) and @clickbait, and a good report from Lilly (via @talladega) and also from Shelly (via @Constitution). And also a great report on Avery Pigg, whom we prayed for and who is racing horses with her friends now.
Always a pleasure, gents!

f3harrisburg, Harrisburg Iron

F3 MECA