Always 70 and Sunny
Always 70 and Sunny

It’s Kettlebell Time.


10 Magic Mike’s of Midlothian joined YHC for a little Kettlebell action. Here’s what went down –

Warmarama –

  • Jog the parking lot.
  • Side Straddle Hops
  • Jazzercize
  • Boil the Sun (learned this from my visit to F3 Columbus). Mumble chatter rattled the Q, so we ended this one early and moved on to the bells.


  • 50 Russian Kettlebell Swings / 50 American Kettlebell Swings
  • 5 burpees, 10 Merkins, 15 WWII’s, jog the parking lot.
  • 25 right arm clean and press / 25 left arm clean and press
  • 50 “ish” squats with arm extensions. This was a buster. 50 was way too many. YHC called the audible to 30.
  • 5 burpees, 10 Merkins, 15 WWII’s, jog
  • Leg on the curb for 50 single leg squats (25 right / 25 left)
  • Curl to Press
  • Alabama Prom Dates (Nancy and YHC had a little kettlebell swap on this one. It wasn’t weird at all.)
  • 5 burpees, 10 merkins, 15 WWII’s, jog
  • Rows (25 right / 25 left)
  • Overhead tricep extensions
  • 5 burpees, 10 merkins, 15 WWII’s, jog
  • Leg on the curb for lunges (25 right / 25 left)
  • Rows
  • Single leg heels to heaven (25 right / 25 left – alternating as needed). This one was also a buster. YHC believes this one would be better served without weights.

Circle up for some Mary. Person 1 takes 6 cleans with Thor’s hammer while the group does Moroccan night clubs with arms in various positions.

Time called.

YHC is not sure if he has all the exercises listed, but we’ll call it good enough.


  • CSAUP – May 6th
  • SOJ Friday Happy Hour – May 12th
  • Family Basketball night at Bettie Weaver – May 21st
  • Oyster’s Paying Thursday Lunch series – May 25th
  • Posh might be building benches this Saturday after Dogpile? Check Slack for details on this one.

YHC took us out.

Another great day at F3.


About Author

Comments have been shifted to Slack. Please post all comments on backblasts in Slack.