9 Redwoods gathered around the shovelflag for F3 RVAs most popular kettlebell workout. A beautiful full moon shone above as the beatdown went down like this:
Farmers Carry around the loop
COP – 25 SSH, 10 Merkins, 20 LBCs, 15 DQs, 25 KB Swings. Halos x20, each side
Lunge length of parking lot with KB. Lunge back while doing side crunch.
Farmer Mosey to grass for WWII situp escalator – do KB press at top, starting at 1 and increase press up to 10 reps.
Triple Check, add KB arm extension on People’s chair.
Farmer mosey to parking lot for Musical bells- bear crawl around circle, stop at weight you are in front of for exercise. There was an open space for 10 burpees
20 Halos each way, 25 tri curls, 25 Bi curls. Farmers Mosey to grass for Suns Out, Guns Out- Bi and Tri curls AmRap.
20 KBAPD (Kettlebell Alabama Prom Dates), Finish with 10 KB American Hammers IC.
COT – Attila took is out.
NM – Good turnout for week 3 of CM. YHC has been nervous about a KBQ, especially since Johnsonvile and Earthworm set the bar high. Regrets to Earthworm for all the ambulatory activity with and without weights.
The lunges with the KB were tough for that length. In retrospect that was a long distance to lunge.
Fudd requests music for the AO as the PAX does not move much. That is not a bad idea as long as the music is Iggy Pop, not Azalea.
The KBAPDs were well received, YHC had demo’ed this at home but was unsure of the mumblechatter that would arise. It really depends on how you place the weight on your midsection,for instructions ask DK. American Hammers with the KB were awful, YHC could barely muster up a 3 count for the IC.
In honor of Earth Day 6 of the PAX paired up to carpool in, somewhere Wedding Singer is smiling.
Announcements – F3 Roanoke is launching this weekend. EH guys you know in the star city. Good times at HDHH last night, thanks Flashdance!