The Dynamic Duo!

The Dynamic Duo!

Workout Date:





Penelope and Rousey (QIC)

The Thang:

Conditions: Mid 30s. #Beachbells (BB) workouts are held in the rear parking deck near the movie theater until Spring.

Equipment: Kettle Bell (KB); weights: 1 30 lb., 2 40 lbs., 2 50 lbs., and 1 60 lb.  Sandbag (SB): 1 60 lb.  Bucket (B): yep…it was in play just 50 lbs. tho.

YHC/QIC took the Q so that Hamburglar (#BB AOQ) could get in one last long run before his date with destiny at next week’s Myrtle Beach Marathon (MBM) — good luck Sir!.  Minimal chatter on Slack, so I figured on light numbers and if all else fails YHC would get in a good KB beatdown.  Penelope made good on his HC and the dynamic duo managed to accomplish this…

Warm Up: 1 minute of traditional swing.

3 Rounds (1 minute of exercise/AMRAP w/ 20 seconds of rest/transition) of the following with exercises:

  1. Flutter Kicks.
  2. Pax choice of Leg exercise with 30 lb. KB.
  3. Traditional KB swing w/ Pax choice of desired weight.
  4. 321 Manmaker compound movement (3 Abyss Merkins, 2 Rows, and 1 Clean & Press or Snatch).
  5. Pick up B and carry 30 yards to SB.  Pick up SB and carry back.  Vice versa if coupons were flip flopped.

1 round of: Pax paired up; 1 did 30 KB swings of weight of their choice while the other did AMRAP LBCs then swap out.

Quick stretch.


Count-O-Rama 2
Praise report/Prayer requests: Spoken and unspoken.
BOM by YHC but w/ 4 Pax as Bling and Valvano were rucking nearby also prepping for the MBM.

Announcements: Check out F3 Grandstrand regional website, Slack messages and Twitter posts for daily updates and information. Plenty of 1st F, 2nd F and 3rd F (2 Q-sources) opportunities and events throughout the region.  Various Pax are running or rucking (Headgear may do both) the MBM — again good luck #HIM!

NMMS: KB training is a great way to build cardio, functional strength and push/pull strength bringing benefits to all other activities!  I enjoyed catching up with Penelope and sometimes smaller numbers are a great way to get to know Pax on a deeper level (borderline #bromance) that you can’t get with a large crew.  Give #BB a try next Friday w/ Penelope reportedly on Q and planning something extra special!!



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