- When: 07/09/19
- QIC: Cornhole
- Pax: Conch Fritter, Cornhole (DOUBLE RESPECT), Deuce (RESPECT - Washington), Double D, Enron, Flo, Half Block, Matlock (RESPECT - Washington), Momma's Boy, Mule Days, Peg Leg (RESPECT), Ramses, Stop Sign, Wolverine (TRIPLE RESPECT)
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:
- 15 Good Mornings
- 25 Halleluiahs
- 15 Don Quixote’s
- 15 High Knees
- 15 Butt Kickers
- 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
- 25 Squats
- 25 Squats + 25 Curls
- 25 Squats + 25 Curls + 25 Press
- Mosey
Set 2: Lunges
- 25 R Lunges
- 25 R Lunges + 25 Bell Pass Throughs
- 25 L Lunges
- 25 L Lunges + 25 Bell Pass Throughs
- Mosey
Set 3: Lawn Mower Pulls
- 25 R Lawn Mower Pulls
- 25 R Lunge + 25 Lawn Mower Pulls
- 25 L Lawn Mower Pulls
- 25 L Lunge + 25 Lawn Mower Pulls
- Mosey
Set 4: Bell Side Drops
- 25 R Bell Side Drops
- 25 R Lunges
- 25 R Lunges + 25 Bell Pass Throughs
- 25 R Lawn Mower Pulls
- 25 R Lunges + 25 Lawn Mower Pulls
- 25 L Bell Side Drops
- 25 L Lunges
- 25 L Lunges + 25 Bell Pass Throughs
- 25 L Lawn Mower Pulls
- 25 L Lunges + 25 Lawn Mower Pulls
- Mosey
Set 5: Special Request By Flo
- 25 R/L Lunges
Set 6: Frog Squats
- 25 Frog Squats (KB hanging)
- 25 KB Swings
- 25 Frog Squats (KBs touch ground)
- Mosey
Set 7: Merkins
- 25 Merkins
- 25 KB Swings
- Wide Planks + 25 R & L Lawn Mower Pulls
- 25 KB Swings
- 25 Merkins + 25 R & L Lawn Mower Pulls
- Mosey
Set 8: American Hammers
- 25 American Hammers
- 25 Triceps’ extensions
- 25 Triceps’ Extensions + 25 Pickle Pointers
- 25 Weezy Jefferson KB Extended Straight
- 25 Weezy Jefferson+ 25 Triceps’Extensions
- 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:
- COUNTERAMA
- NAME-O-RAMA
- 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.
- Prayer Request for Woody, Tooth Fairy, Duct Tape, Stop Sign and Largemouth as he travels.
- Hand On A Man
“transcribed what I saw onto my wienke” … I bet you did :)