Woody’s KB Workout

AO: Badapple

When: 2021-09-10

QIC: The Real Woody

PAX (7): goat, Ollie, Pass Interference, Rusty, Snax, Sprocket


Deciding to return to the F3 circuit, there's nothing better than starting a Friday off with a solid beatdown, and knowing that being the QIC gets the juices flowing, YHC invested the time and effort to create a solid agenda. But...



Abe Vigodas

Hillbillies Mosey...



The Thang:

KB of choosing…AMRAP Circuits

Set 1:

3 Rounds (1 min each) 45 seconds of work/15 seconds of rest

  1. Kettlebell Swings
  2. Single Arm Clean & Jerk 
  3. Plank Rows (with arm switch)
  4. Lunge and twist

Run to the road and back (300 Meters)

Set 2:

3 Rounds (1 min each) 45/15

  1. Turkish Get ups Right Side
  2. Turkish Get ups Left Side
  3. Goblet Squats 
  4. Halos

Run to the road and back (300 Meters)

Set 3:

Ab Finisher:

3 Rounds (1 min each) 45/15

  1. Legs Over the KB
  2. Single Leg VUps
  3. Wood Choppers
  4. American Hammers


Prayers for F3 brother Chelsea and his family.  We remember and prayed for the victims of 911 and their families.

Naked-Man Moleskin:

...there wasn't enough complaining... What I envisioned being a more challenging BD could've been tougher...but always a privilege to lead these men.

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