July 17th, 2017 By Clueless

7 (then #8 looking for some company) Strong F3 Faithful threw some weight around at Stallings Road Park this morning. If you’re looking to build core strength, with a full body beat down, with little to no running, then this workout is FOR YOU. Give it a try if you’re curious. There are extra kb’s/dumbbells. Here’s what went down (and up)…

Warm-o-rama: SSH ICx10, Windmill ICx10, IST ICx10, Merican ICx5, Clap Merican x5 OYO

Thang:

• Man-Maker x5
• Kb Swing x15
• Lawn Mower x15
• Figure 8 w/ curl at top x10 each way
• Clean & Press x10 each way
• Single Arm Chest Press in bridge position x10 each way
• Thrusters x10
• Step Back Lunge x10 each way
• Hammer Curls x10
• People’s Choice Round: @Helga – Dutch Cucumber x15 each way, @Queso – Bell Mericans x10 each way, @Starsky – Skull Crushers x20, @BurVegas – Halo x10 each way, @SidVicious – Outhouse Curls x15, @BearClaw – Straight Leg Dead Lift x15, @Duece – Upright Row x25
• Reverse Repeato the first 9 exercises

Mary – LBC’s w/ Kb ICx10, Kb toe touches x10, Russian Twist ICx10

COT – @Helga took us out

Announcements:

• Painting (Paint’in if you’re @SoloCup) at the orphanage tomorrow. There’s an evite. RSVP.
• F3 Dads at Comanche on 7/22
• Kannapolis Intimidators Baseball on 7/20. Pre-purchase in effect.

Fooskine:

1. Thanks for the opportunity to lead! Judging from the reps thrown around during People’s Choice, maybe we should have upped the reps on the ‘core’ exercises. Strong work and way to step things up! I know I was spent by the end.
2. Foo Fighters were on the DJ spin this morning… heard them on the way in and figured all would enjoy.
3. @BurVegas and @Queso took the 45lb baits… powerful effort
4. @Duece gets the double late award. Missed the acceleration crew by a minute, went on a lonely 2 mile cruise (with blisters from scout camp), then figured he’d slum w/ the kb boys. Great call to hit both! Bold call on the 25 reps…
5. Enjoyable pre-run w/ @SidVicious. If you’re interested in future kb pre-runs, we do a 5K loop starting at 5… some frogger involved.
6. @BearClaw was killing it, as usual, and miraculously didn’t appear to sweat a drop.
7. @Starsky was up early and eagerly awaiting the Friday Kb beat down ritual before having to cut out for “real work” that actually pays. Strong push!
8. Great to have @Helga back healthy and ramping things up.

Keep pushing – Clueless

Harrisburg, Harrisburg Iron

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