• When: 6/28/2016
• QIC: Turbine
• The PAX: Bogey, Smiley Face, Prince (FNG), Double Shot, Dreamhouse, Catfish, Bull, Turbine

7 men took the DRP and unfartsacked themselves to come out and patiently particiapte in my KB VQ. Disclaimer was given, the PAX and FNG were welcomed, and the Warm-Up began!

The Thang:

Warm Up:

• LS Squat
• Arm Circles small then big then small
• MNC
• Imperial Walkers

KettleBell WO:

• Basic KB Swing
• R arm swing
• L arm swing
• Rinse and repeat
• Right to left exchange
• Left to right exchange
• Active Rest Mosey
• Gun Slingers, Right then left arm
• Basic KB Swing
• R arm row
• L arm row
• Rack the bell, right arm press
• Rack the bell, left arm press
• Active Rest Mosey
• Tricep extensions
• KB behind the head squats
• Peoples chair with arms extended with bell
• LBCs with either handle up or down modification of the bell
• American Hammers with the bell
• Heel to Heaven with bell on chest
• Using the bell to lock your feet, Big Boy Sit Ups
• Merkins of course!
• Last active Mosey

Naked Man Moleskin:

A very humid morning that required very little effort to obtain a full blown sweatfest. All worked themselves to maximum exhaustion, which made me proud and honored to lead. The moaning from the big boy sit ups and heels to heaven proved the PAX were spent!

Bogey: Rolled in hot, joined right in and killed that 32 pound KB again! Nice work! The basic swing with that stainless steel was impressive.

DoubleShot: SOGO brother! You smoked it today! I especially liked you driving away from the workout with your gloves still on!

Dreamhouse: You are making some awesome progress! Keep it up! We need more KB Qs!

Smiley Face: Always an honor to post with you brother! Thank You for your effort in the gloom! Your positive attitude is contagious.

Catfish: NOTE: layoff the big dinners on the night before a Kettlebell WO!! Nice job this morning.

Bull: You owned that 25lb bell this morning! The tricep effort was on point, you worked to failure to get stroinger! I’ll def insert some curls next time just for you brother! Your commitment over the last few months is amazing, and I thank you for helping me get stronger everyday.

FNG – Nic Bowman now known as Prince!: Thanks for coming out and welcome to F3 Nation! Great effort.

Announcements

Read your email

F3 Dads in July at the Patriot 9am to 10

P200 Registraion is open. Start talking it up and let’s begin buildign teams. There are many who prefer 9 or 12 man teams.

Prayers

New opportunities for Doubleshot and Smiley Face to pray and consider. We are in prayer beside you brothers.

Friend of Catfish is in processing of adoption, prayer with their family.

Until Next Time!

Turbine out!