Disclaimer Statement: I must be honest. I had never heard of a Kettlebell before I joined the @F3WashingtonNC Pax last April. So, when I learned I had a Tuesday Q (traditional KB day), I really had no idea, other than what my other F3 brothers Qed up for their beatdowns. Since I didn’t want to rip them off, I decided to go on YouTube and rip someone off there. That’s where I find Amy (BODYFIT by Amy). She is hot, but that really had nothing to do with me ripping off her workout 😉. On Monday, I watched her video and transcribed what I saw (except for the swinging ponytail) onto my Wienke.

Q called for circle up at 5:13 GPS Time or 5:16 Apple Time. Immediately, Q shows his willingness to compromise.

Warm-up:

  1. 15 Good Mornings
  2. 25 Halleluiahs
  3. 15 Don Quixote’s
  4. 15 High Knees
  5. 15 Butt Kickers
  6. Short Mosey (from Gazebo, to the Chain at Sidewalk, down to Sammy’s Bathroom, down to Brick Yard back to Gazebo) Note – We will use this lap after every KB Set.

Here is the challenge Amy gave us. (except the Mosey and Rep Count Amy=15 F3 Studs=25):

Set 1: Squats

  1. 25 Squats
  2. 25 Squats + 25 Curls
  3. 25 Squats + 25 Curls + 25 Press
  4. Mosey

Set 2: Lunges

  1. 25 R Lunges
  2. 25 R Lunges + 25 Bell Pass Throughs
  3. 25 L Lunges
  4. 25 L Lunges + 25 Bell Pass Throughs
  5. Mosey

Set 3: Lawn Mower Pulls

  1. 25 R Lawn Mower Pulls
  2. 25 R Lunge + 25 Lawn Mower Pulls
  3. 25 L Lawn Mower Pulls
  4. 25 L Lunge + 25 Lawn Mower Pulls
  5. Mosey

Set 4: Bell Side Drops

  1. 25 R Bell Side Drops
  2. 25 R Lunges
  3. 25 R Lunges + 25 Bell Pass Throughs
  4. 25 R Lawn Mower Pulls
  5. 25 R Lunges + 25 Lawn Mower Pulls
  6. 25 L Bell Side Drops
  7. 25 L Lunges
  8. 25 L Lunges + 25 Bell Pass Throughs
  9. 25 L Lawn Mower Pulls
  10. 25 L Lunges + 25 Lawn Mower Pulls
  11. Mosey

Set 5: Special Request By Flo

  1. 25 R/L Lunges

Set 6: Frog Squats

  1. 25 Frog Squats (KB hanging)
  2. 25 KB Swings
  3. 25 Frog Squats (KBs touch ground)
  4. Mosey

Set 7: Merkins

  1. 25 Merkins
  2. 25 KB Swings
  3. Wide Planks + 25 R & L Lawn Mower Pulls
  4. 25 KB Swings
  5. 25 Merkins + 25 R & L Lawn Mower Pulls
  6. Mosey

Set 8: American Hammers

  1. 25 American Hammers
  2. 25 Triceps’ extensions
  3. 25 Triceps’ Extensions + 25 Pickle Pointers
  4. 25 Weezy Jefferson KB Extended Straight
  5. 25 Weezy Jefferson+ 25 Triceps’Extensions
  6. 50 Mountain Climbers

Set 8: Broga Cooldown: Momma’s Boy Call

Youtube Amy challenged @F3WashingtonNC and she lost. Great work men! But the best part of all this, was since she is a professional, she got all the blame for the complete and total BEATDOWN!

CIRCLE OF TRUST:

  1. COUNTERAMA
  2. NAME-O-RAMA
  3. ANNOUNCE-A-RAMA:
    • 3 Days left on Special Order Washington Mudgear. Link
    • Sasquatch July 27th at 0600. So far, we have Largemouth, Cornhole, Ratched with Momma’s Boy being one of the site Qs. Sign-up here. Cost is $20 and can be paid at AO.
  1. Prayer Request for Woody, Tooth Fairy, Duct Tape, Stop Sign and Largemouth as he travels.
  2. Hand On A Man
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