We had 15 pax members show for a KB beat down. It was a good morning to throw around some bells. I also added in one of my favorite exercises burpee pull-ups which I think everyone just absolutely loved!!!!

F3 KB workout

4 rounds 40 seconds on 20 seconds rest
Pushups with KB
Bent over rows
RDL’s
Clean
Push press

Farmers carry playground for burpee pull-ups!!!

Round 2
40 seconds of work 20 seconds rest
x4 rounds
Snatch
Goblet squats into lung
Cross body clean
Alternate single swings
kB curls

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14 HIMs out this morning! My first post (not counting the first 5 or so 4 years before) was 6/13/22 so I wanted to recreate that workout for a 2 year celebration. A uninformative backblast from HG didn’t give me much to go off of (see replies), so I did what I could.

Mosey over to the dangerous culdesac for warmups and then back to the park for the thangs. We did escalating exercises with cones.

Thang one was 3 rounds of 3 stations with 3 exercises at each…lunges, merkins and LBCs. 6 reps of each at each of the three stops and then back to the start. Then 13 at each. Then 22 at each.

Thang two was at the back of the park with rocks and three stations. Curls, tricep extensions, and rock rows. Overheard carry between each station. 6 reps for first round, then 13, then 22. Hustle back to the flag just in time.

Welcome to FNG Independent.

Announcements made, prayers for Dan and Laurie. It was an honor to have OG Carpex nantan in attendance! MIAGD!

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