All the Moves at the End

Today’s kettlebell workout featured a ground to standing flow with kettlebells and a joint Mary/COT that featured some of the sexiest moves in F3…Homer to Marge, Pickle Pounders, and Monkey Humpers. We showed the new FNG from Cletus “Ooops” how it was done.

FNG’s: Ooops (posted at Cletus)
Warm Up: Sir Fazios, Good Mornings, Foot Trace, Hip Hinge, Spinal Rotation
The Workout: The flow was: Pullover Boobity-Boobity’s, Midget Cookie Pouch, Plan Pull Through, Squat, Figure 8’s, 1 Leg Deadlift, Swings, Halos, Single Arm Press, Full Snatch. We started together at 5 reps each. Then we moved to an OYO model of 20 reps each, then did 18 reps each. We finished together with 10 reps each exercise.
Mary: 2 shake out mosey laps around the parking lot, some stretching, and some Homer to Marge.
Announcements: Reach out to guys you haven’t seen in awhile…it matters.
T-Claps (Recognition): Ooops for making it through his first workout!
Prayer: COVID and it’s impacts, Kosher and his family in uncle’s loss.