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


We were due.

It has been a while since the QIC dishes out a KB Beatdown.


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


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.

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