3rd F: Tuesday 4/13 at 8pm. Q sheet is open! Zoom link: https://us02web.zoom.us/j/82270057337?pwd=dzhnV0RMalpVSXFzck1ZVzFFTVJOdz092nd F: Blood drive starts on 5/1Blood drive for Freed To Bleed is up on the Red Cross site. You’ll see it if you search by zip code 23112. It’s at Good Sheppard Lutheran Church in Midlothian. Sign up! Tell your friends! https://www.redcrossblood.org/give.html/donation-timeTomato run: https://f3rva.org/2021/03/25/preblast-the-daville-relay-spring-edition/ 1st F: The Thang: Worm BurnersThis one is an easy one to Q: Called exercise to be completed by the PAX while a single pax pushes a 35lb bench plate across the parking lot and back as a timer: Think Bear Crawl, but both hands on the…
Browsing: #KettleBells
The perfect number for a PAX (6) on a not so perfect morning. Seek cover and get after it. Here is how it went down: COPSSHHillbilliesDQArm circles – forwards and backwardsHelicoptersMerkinsLBCKB ladder – work your way up the ladder with 5, 10, 15, 20, 25 reps (adding a new exercise at each interval and brief jog in between intervals)Shoulder pressCurlsSwingsSquatsHigh pulls3x check with run, lawnmower pulls and flutter presses11 with sit ‘n press and KB hammersCOT with YHC taking us out The 11s finale was no April’s Fools joke. That was a true burn-out finale. You are welcome PAX! Great…
4 men braved a little rain to throw around some kettlebells. This is how the beatdown went… COPSSH x 20Arm circles small x 10, big x 5, reverseDon Quixotes x 10Russian soldiers x 10Imperial walkers x 10Copperhead squats x 10Merkins x 10LBCs x 10Exercise 1 – Snatches + Waiter’s carry Round 1 – Start at middle island do 5 snatches w/ your left hand, waiters carry on left hand to end island do 5 snatches w/ your right hand. Return to middle island for round 2Round 2 – rinse and repeat with 10 reps each handRound 3 – rinse and…
A solid PAX of 6 assembled to throw around the KBs this morning. Mumble-chatter and bodily functions provided a lot of background noise that some of us tried to tune out. Here is how it went down: COPSSHIWPunitive 5 burpees for too much mumble-chatterDQArm circles – forwards and backwardsHelicoptersScorpion kicksAPDMerkinsLBC Lucky Bus Loop – farmers carry to the four quadrants of the bus loop, perform 15 reps of a certain exercise, adding a new exercise for each quadrant, with a total of 8 at the endLawnmower pulls – each arm (8x)Curls (7x)Sit ‘n presses (6x)Overhead presses (5x)KB swings (4x)Halos (3x)High…
Well this YHC’s handle makes it necessary to Q on St. Patrick’s Day and with the local AO workout for today at MannDate was Kettlebells, YHC had to dig deep to come up with some KB routines and here is what turned out for 5 F3 brothers that showed up this cool misty morning. COP We perform 10 4ct SSH, 10 DQ’s, 10 scorpions. THANG https://www.youtube.com/watch?v=_cysqa1JSCM&t=986s I can tell you that we all looked like this at the end of the work out and could enjoy a nice Pint of Guinness later this evening! This video was the inspiration for…
A loyal PAX joined up for some laughs and a KB workout. Hard to say in which order, but here is how it went down: COPInvisible jump ropesRussian soldiersDQArm circles – forward and backwardsHelicoptersScorpion kicksMerkinsLBCMosey to the school for the following:15 donkey kicksBear crawl 20 yards to you KB10 lawnmower pulls each armRun back to the wall for a 60 second wall sitRinse and repeat 4x4x checkRunOverhead pullsCurlsSnatchesCiabatta with flutter kick pressesCOT with YHC taking us out Long story short, some of the stories from White Deer and Byproduct are not suitable for a BB. Please see them for details. …
Five strong redwoods stood tall in the morning gloom to clang some KBs this morning. Here is how it went down at the Circus Maximus: COPSSHIWDQArm circles – forwards and backwardsHelicoptersScorpion kicksMerkinsLBCsAMRAP with cycles of 20 seconds rest, followed by 15, 10 & 5High pullsHalosKB swingsKB squats with a pressCurls60 APD60 LBCAMRAP with cycles of 20 seconds rest, followed by 15, 10 & 5Skull crushersKB sit-upsOverhead pullsKB American hammersCOT with YHC taking us out Solid LIFO performance from Chum Bucket. No truth to the rumor that he was tardy after doing his own burpee fest as a pre-KB warm-up. Welcome…
PAX Today was an arm day at Circus Maximus. Five noble warriors partook. Here is how it went down: COPSSHHelicoptersArm CirclesMerkinsLBCDeck of death – each suit is an exercise, 12 reps for that suit156 high pulls156 curl156 overhead pulls156 sit ‘n presses24 burpees100 LBCCOT with YHC taking us out 3rd F next Tuesday at 8 pm. Honeydo is leading. Subject is forgiveness. Solid work from the PAX. Should be wet the rest of the week. God is good all of the time! Attila
3rd F: (Faith)Virtual 3rd F every other Tuesday. Next up is 3/2 with Honey Do on Q covering ForgivenessGuys… don’t miss out on this great event as we discuss Faith in a safe environment to express your thoughts. See 3rd F Channel in Slack or contact Offshore for the Zoom Link. Please reach out to someone you have not talked to in a while.. Your call today may be exactly what that person needed. 2nd F: (Fellowship) See Nancy Lopez post in Slack regarding the 5k on the 28th for The GLOW Galactosemia 2021T-Claps for Greenbow on his 10 yrs…
3rd F: (Faith)Thank you Attila for taking us out in COT. I appreciate you raising up Choppa in the prayer as he navigates the new virtual world of college isolated in a hotel room with Covid. No one signed up to Q Virtual 3rd F on Tuesday 2/16. Guys… don’t miss out on this great event as we discuss Faith in a safe environment to express your thoughts. See 3rd F Channel in Slack or contact Offshore for the Zoom Link. Please reach out to someone you have not talked to in a while.. Your call today may be exactly…