YHC has had multiple conversations with several Pax about missing the weight lifting aspect in our F3 workouts. Yes use coupons and we do a lot of body weight exercises which are great for increasing ones overall fitness and muscle toning. But those things alone do not fill the void of the one benefit a gym has that F3 doesn’t. Heavier weights. Shortly after YHC took over the 1st F Q duties, I was approached about the idea of adding a Kettlebell workout to the schedule by Flossy. I thought this was a great idea, because this could allow a Pax to increase the amount of weight they work with while expanding the list of exercises we can do. Also, each Pax will have the ability to chose the weight of their Kettlebells so no one will be excluded because of physical limitations.

4 Pax posted for the inaugural Hell’s Bells Kettlebell Workout.

No… We didn’t do Kettlebell Swings for an hour. Here’s what we actually did.

Conditions: cold

Disclaimer:

Warm-up:
SSH x 20 IC
Cut the Grass x 20 IC
LBAC x 20 (Forward & Reverse)
Burpees x 20 OYO

The Meat:

1st Set
4 Rounds:
10 – Butterflies
20 – Kettlebell Swings
30 – Goblet Squats
40 – Overhead Presses
50 – Curls
After each round run to the Monkey Bars and Swing across
Bench Presses for the 6

2nd Set
4 Rounds:
10 – Thrusters
20 – Tricep Extensions
30 – Lunge Steps w/bells
40 – Alpo’s
50 – Bent Over Rows
After each round run to the Monkey Bars and Swing across.
Bench Presses for the 6

Recover

Time ran out before we had a chance to complete all 4 rounds of the 2nd set. #Tclaps to Bobber and Baby Blu for getting close. As with all workouts, you have the ability to modify as needed, so don’t think you can’t post here.

Announcements:

* 4/1 The Assault

Prayer Request:
* 8 Mile
* Baby Blu’s daughter

BOM

As always
Until the next Q
MM is out