Swingin’ in the Rain

AO: Firehouse

When: 2026-01-22

QIC: Seaman

PAX (5): Better Call Saul, Fish Fingers, Lightweight, Ruby, Seaman

Preamble:

Ruby pre-rucked in the rain, like a champ.

Warm-O-Rama:

SSH Little Baby Arm circles Pool Pissers Michael Phelps Good Mornings Torso twists

The Thang:

Tabata format, 60 seconds work, 20 seconds rest Exercise 1: Kettlebell Halos Exercise 2: Kettlebell Goblet Squats Exercise 3: Kettlebell Single-Arm Overhead Press (alternate arms each interval) Exercise 4: Kettlebell Rows (aka Lawnmowers, alternate arms each interval) Exercise 5: Kettlebell Clean and Press (alternate sides each interval) Exercise 6: Kettlebell Skull Crushers Exercise 7: Kettlebell Figure 8: you kind of do a swing, but pass the KB between your legs and grab it with your other hand, then bring it forward. Exercise 8: KB American Hammers Exercise 9: Kettlebell Thrusters Exercise 10: Kettlebell Reverse Lunge with Overhead Reach (holding the kettlebell overhead, alternate legs each interval) Exercise 11: Kettlebell Deadlifts Exercise 12: Kettlebell Plank Pull-Through (pull the kettlebell from one side to the other under your body in a plank position) After completing all of the exercises, suitcase carry a short lap, repeato

COT:

The Mine launches tomorrow at Coal Mountain Park, we had been told it was a soft launch, but as the Site Q has a shovel flag, there can be no doubt, this is happening. 2/21 Polar Plunge: details on Slack 12/5 F3 Christmas Party, get it on your calendar now, (Lightweight can't make it.) Prayers for the pax  

Naked-Man Moleskin:

F3 is great because it brings men together from all walks of life who might otherwise not meet, and makes them brothers.

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