Bad Apple Kettlebells AO: Bad Apple When: 01/06/2021 QIC: Goat PAX (13): Pony Boy, Toby, Swamp Donkey, Chalupa, Rusty, Brutus, IBeam, Turbine, Ollie, Snax, Goat, Sprocket, Foley Preamble:We were due. It has been a while since the QIC dishes out a KB Beatdown. Warm-O-Rama:To get the blood pumping we did a quick warmup jog follow by Side Straddle Hops, Imperial Walkers, and Arm Circles. Then we quickly jumped into the BD in order to make sure we could get through the fun filled list. The Thang: With your kettlebell 30 of each Ballistic Rows Ground to Pistol Swing KB Swing 100 jump ropes 15 Each side Rotation Clean Rotation Clean Press Rotation Clean Squat Press 100 jump ropes 30 of each Curls Curls to Horizontal press Curls to Horizontal to Vertical Press 100 jump ropes 30 of each Goblet Squats Clean reverse lunge left (15) Clean reverse lunge right (15) 100 jump ropes 30 of each Halos Hip Halos Squat Ground Halos 100 jump ropes 20 of each Ballistic Rows Merkins Pistol Swings Merkins Kettlebell Swings Merkins COT:Prayer for family and friends dealing with Covid. Prayers for unity in our country. Naked-Man Moleskin:The brotherhood of F3 is such an honor. I’m fully convinced that we make each other better husbands, fathers, friends, and neighbors.