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F3 is Fitness, Fellowship and Faith

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KettleHell

KettleHell
  • When: 7/30/13
  • QIC: Robber (with special guest Susan "Swinger" Finley
  • The PAX: Roscoe, Tajh, Seeker, Moon River, Mel, Alter Boy, Cutler, Betamax, Fluff, Cotton, Crack, Kim Jung, Obamacare, El Guapo, Wide Right, Termite, Freebird, Dusty, Swinger (Friendly New Gal Susan Finley), Robber, Hustler, Winyah, Fannie, BedBug, SubPrime, Sketch, Homewrecker, Crawlspace, Spud, Cheesy, Bluegrass, Fountainhead, Punchlist, CessPool, GreaseTrap, Heist, Heartbreaker, ConMan, TwoBuck, Promo, Sway


42 Columbia men met at the #Brickpile for an introduction to kettle bells. Robber secured the expertise of Susan Finley, a certified KB instructor and owner of Nutrition Warehouse, and her “instruction” was humbling to many.

Conditions: 74 degrees, dense fog

The Thang:

20 KB swings

20 swings, SSX x20

Set #1:

25 swings, Merkins x 10, run to the trees and back (about 100m)

Repeat x3

Set #2:

50 Swings, 50 lunges

Repeat x5

Planks, flutters, and various other ab work while all finished.

COT

Ball of Man

Moleskin:

  • Many lamented their choice of KB poundage today.
  • Special thanks to Susan for an excellent introduction. We can easily incorporate KBs into our everyday routine.
  • CRAWLSPACE HAS ASKED ALL TO BRING KBS ON SATURDAY TO BRICKPILE.
  • Susan has offered a 10% discount at Nutrition Warehouse to all F3 participants. Please support this local business!
  • Irmo launches Saturday — 8 or 9 downtown pax indicated they will make the trip to support the launch
  • Hot Summer Nights 5K is Saturday night. Kim Jung is all about the after party at Henry’s.
  • Monday/Wednesday Brickpile bootcamp successfully launched yesterday. Sway has Q on Wednesday. #FartsackPenalty
  • Blue shirts are in — they will be distributed this week

 

Sway
  • On July 30, 2013

Comments

  1. SubPrime

    Nice headline.

  2. Kim Jung

    2f at henry’s post race…fast guys save me a spot.

  3. Thanks for the suggestion, SubPrime. It was spot on.

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