F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: #KettleBells

3rd F: FaithThe big one this week is TAP for all the teachers, parents, and 2.0s trying to work through this new virtual world of public school. Stay strong everyone. This will pass.Thank you Attila for taking us out this morning 2nd F: Fellowship Men’s retreat October 3rd: Sign up for cornhole tournament Friday after work events: Who wants to step up and plan the next one. Its easy.. just name the place and time. 1st F: The ThangTwo rounds of the belowPerform the following exercises 1 arm/leg at a timeCount is 10 per called exerciseBicep curl count is 8…

COP SSH Arm Circles (all ways) Helicopters Don Quixotes Thang 3 Minute Merkin (90 seconds down, 90 seconds back up) 10 Minute AMRAP 1 Burpee2 Cleans (one each arm)1 Goblet Squat1 Overhead Press1 Back squat 2 Minute Merkin (1 minute down, 1 minute back up) 10 Minute AMRAP 1 Curl each arm1 High Pull1 Overhead Press1 Triceps Extension each arm1 MerkinRun half of parking lot and back Increase reps by 1 for each round 1 Minute Merkin (30 seconds down 30 seconds up) 5 Minute Amrap Skull CrusherPressSit and Press Numberama Namearama Attila took us out NMS Its time for…

COP Arm circlesHelicoptersDon Quixotes Thang Borrowing from IPC’s week 1 2 KB Burpees every 90 seconds25 Merkin Rows50 Boat/ Canoes75 Squat to High Pulls100 Sit-up Press125 Lunges (KB switch arms on each rep) Numberama Namearama Yardsale took us out NMS Had to adjust so times and quantities to fit it all in. Turns out it takes a little longer to set up with a KB as opposed to without. Why did I think this would be a good idea? Hard work was put in by all and it was good to see the PAX It was an honor to lead

4 men started their hump day by throwing around some iron and reacquainting themselves with an old friend, Eric aka Deadweight. COP SSH x 20Arm Circles x 10 small, 5 big; ReverseImperial Walkers x 10Helicopters x 10Russian Soldiers x 10Don Quixotes x 10Alternating Lunges x 10Time for a little game of rabbit and tortoise, the F3 way. One person will carry Deadweight (the tortoise), the remaining PAX will bunny hop (the rabbits). The race was from one light pole to the next. The loser(s) will do 3 burpees. Rinse and repeast until all PAX became a tortoise.The 300 circuit -…

It’s easy to get caught up in the day to day grind. It’s easy to get stuck in the rut and just stay on the path. It’s easy to follow the Status quo and just move through life. Good thing the men of F3 don’t do things that are easy.I ask each of you that read this to do something that’s not easy. I ask each of you to look through your contacts and find that one pax (or future pax) that you have not talked to in a very long time and call him. Sounds easy right?!? Just like…

COP SSHArm circlesDon Quixotes The Work 3minute merkin 10 minute AMRAP Gorilla Complex 8x Bicep Curls8x High Pulls8x Military Press4x Tricep Extensions8x Push-ups80% sprint to curb and back 2 minute merkin 10 minute AMRAP Bear Complex 1 burpee1 two hand clean1 front squat1 over head press1 back squatAdd 1 rep each round 1 minute merkin 5 minute AMRAP Demon crusherSit and pressChest press Numberama Namearama Opus took us out NMS YHC has not seen his F3 brothers since the Quarantine began. So when the chance came to post and lead came up he could not let it pass. Three months…

Three hungry studs showed up for a ByProduct Q, assuming it was going to be another themed workout with golfballs and wiffle ball bats. Not. COT consisted of some quick warmups before getting down to business. Arm circles – big & small X 15 Helicopters X15 DQ’s X 15 The morning plan was pretty simple and straightforward as a cumulative KB beast in the parking lot. Set1: Squats X6, repeat for total of 6 rounds (3 lunges between each round) Set2: Squats X6, Curls X6, repeat for total of 6 rounds (3 lunges between each round) Set3: Squats X6, Curls…

Two strong swung some KB’s this morning at First Watch. COP: Dead Man Hang DQ’s Helicopters Imperial Walkers Heels 2 Heaven Merkins Super 21’s w/ KB’s: SUPER 21’s 21 x American Hammers, High Pulls, Halos, then Lunge Walk to grass and back. 20x, LW, 19x, LW, 18x, LW, 17x, LW 16x, LW, 15x, LW, 14x, LW, 13x, LW, 12x, LW, 11x, LW, 10x, LW, 9x, LW,8x, LW, 7x, LW, 6x, LW, 5x, LW, 4x, LW, 3x, LW, 2x, LW, 1x, LW Alternate KB’s every two rounds so each PAX can experience the 35 pounder. Switch from American Hammers to Sit-n-Press…

2 men braved the rain to throw some iron around this morning. COPSSH x 20Helicopters x 10Imperial Walkers x 10Don Q x 10Arm circles x 10 (small), x 5 (big); ReverseCopperhead squats x 10Ladders – Do three exercises, KB swings, Goblet Squats and Clean and Press with increasing reps with a lap around the parking lot in between setsRound 1 – 1 rep KB swing, goblet squat and clean & press each arm, lap around the parking lotRound 2 – increase to 2 repsRinse and repeat up to 10 reps eachWhat goes up must come down. Start decreasing reps 9,…

Today marks the day that the Bill of Rights was introduced to congress by James Madison in 1789. Short COP and we are off! 6 Burpees 8 Merkins 17 Jump Squats 89 LBCs The Bill of Rights: with 1 minute mosey between each Amendment 1. Congress shall make no law respecting an establishment of religion, or prohibiting the free exercise thereof; or abridging the freedom of speech, or of the press; or the right of the people peaceably to assemble, and to petition the Government for a redress of grievances.-•20 American Hammers with a coupon IN CADENCE 2. A well…

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