Kettlebell Finale
Mission: The mission of F3 is to plant grow and serve small workout groups for men for the invigoration of male community leadership.
1. Be free of charge
2. Be open to all men
3. Be held outdoors, rain or shine, heat or cold
4. Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary
5. End with a Circle of Trust
The Thang:
5 Rounds :
20 KB Swings
10 Goblet Squats
10 KB rows
10 KB Clean and Press
Run a lap around the track.
After the 5 laps do the work between the cones.
Between the cones:
Cone 1: 25 reps of your choice- KB swings, thrusters, curls
Mode of travel: your choice- lunges, bear crawl, sprint, jog, broad jump
Cone 2: 10 reps your choice- Merkins, squats, lunges
Count-o-rama: 5
Name-o-rama:
Landslide
Brass Tacks
Meatloaf
Huckleberry
Van Wilder – Q
6 Speech
Announcements
LDP3
Prayer Intentions
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