13 sporting souls showed up for some hot Kettle Ball action in the grand theme of NCAA March Madness. 64 (or 68) down to the Round of 32, Sweet 16 to the Final Four…  Needless to say our effort was notably better on the asphalt than on our paper office pool brackets.  Q had mathematical challenges… which were kept in check by the PAX.  Appreciate the “assist”.

The Thang:

Warm Up… Field of 64 (or 68)

• 15 Imperial Walkers
• 15 SSH
• 15 Squats
• 9 Merkins
• 10 Wind Mills

Little Indian running before Survive and Advance…

• Form two lines, one KB per line, Indian run around parking lot.
• Pass the KB from front to back
• Sprint on up to the front with the rock

Round of 32…

• 10 Upward KB swings
• 10 KB curls each arm
• 10 KB tri extensions
• Sprint down and back of parking lot x2

Sweet 16…

• 16 KB figure 8’s – each direction
• On the deck – 16 KB bench each arm
• 16 KB LBCs
• Lunge halfway, sprint halfway x2 – end of parking lot and back.

Elite 8…

• 8 Merkins on the KB each arm
• 8 KB overhead squats
• 8 ATW high, mid and low
• High knee sprint down and back of parking lot

COP – Final 4 Minutes of Mary…

• An assortment of pain – Rosalitas, Merkins, Plank Ups/Plank Downs, Protractor, Flutter, Bicycle, et al.

COT:

April 5 Paintball in RH.  2:30 pm.  Crab Cakes is Q.  Contact him with your HC.

April 26 Twilight 5k Trail Run.  Sign up and enjoy the band, BBQ, and beer with F3 brothers and the family.   https://www.sportoften.com/events/eventDetails.cfm?pEventId=12414

F3 @ Rock Hill’s Cherry Park.  Starts in May.  Interested in Qing….contact CSPAN. Prelim site checks underway…. It’s ripe for punishment in The Thrill.

Big-ups for Hard Drive completing his 1^st Spartan Race. Atta boys all around.

Thanks for the opportunity to Q ‘er up boys.  I will work on getting better next go around.