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F3 is Fitness, Fellowship and Faith

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KettleHell

KettleHell

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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