F3 Brunswick

Watershed Wallop

Thu., Sep. 29, 2022

Saved by the Bell

Thu., Sep. 29, 2022 / 05:45 am - 06:30 am / Lake Brunswick



It was awesome seeing the Brunswick crew again as they welcomed me back to lead a normal warm up before moving on to…

Ring Ring:
A series of 5 light kettlebell stations. 0:45 on, 0:45 rest.

1) Swings (40lb)
2) Frankenwalk (40lb/20lb) – farmer carry the 40 while rifle carrying the 20 in the opposite hand
3) Squat hold + around the world (35lb) – figure 8 the bell through the legs while in a hold position
4) Squat + tricep extension (30lb) – hold bell behind head, squat, at top of squat do a tricep extension
5) Lunge + shoulder press (20lb)


Super set of fun…without rest…
Double crunches x25
Boat hold x25s
American Hammers in boat x25
Boat hold x25s
Double crunches x25

It was named a few things “Skywalkers”, “Walking on sunshine”, “Hell”… but whatever it is called, we started in 6” hold position, scissor kicked up to top for a five count, scissor kicked back down for a five count, held 6” for a five count… repeated for 5 reps.

Finally, ended with 0:60 of plank.