Let’s “step” to the Town Clock for some Kettlebells

17 HIM showed up and showed out in the wonderful 68 degree weather to be part of F3 Republic’s phenomenal week.

Date of Beatdown:

 Names...let's just say, The Joe Hendricks Team (if you were part of the kettlebell beatdown, you know what I'm talking about)

 One Minute Warning & Disclaimer given

Upward & Downward Dog

Warm-up lap around the grassy area

The Thang That Surely Happened:
 We moseyed to the front of Conway's City Hall, beside the Town Clock

The first set of about ten KB stations consisted of two exercises: Bicep Curls & Overhead Tricep Extensions. Everyone rotated between exercises while moving throughout the stations. The pacer would bear crawl up the steps of City Hall and over to the next set of steps where we would crawl bear down.

The next set was the same process, but the two rotating exercises were Swings and American Hammers with the kettlebells.

This is when the fun really began.

This time we switched between Figure 8s and Renegade Rows, but the pacer changed. We now did Joe Hendricks up the steps (backwards bear crawls - thanks Postal for introducing this to The Anvil).

Around this time is when Goldberg "encouraged" a few of the PAX by announcing how they should tighten up. Goldberg's always looking...and trash talking.

For the last set, we kept pace with Joe Hendricks again and the stations consisted of Straight Arm Raises and Sit-Ups with the KBs.

We moseyed back for COT and were able to get a couple laps in as our runners joined us for the final minutes.

Circle of Trust:
 Count-O-Rama & Name-O-Rama

Several prayer requests and announcements were made

We discussed the meaning of "HIM" and 2 Corinthians 5:17, "Therefore if any man be in Christ, he is a new creature..."


 This was my Crucible VQ, but I'm proud to say that I've now had the privilege to lead at each F3 Republic at least once now. I'm also so very honored to be a part of such a great group of High Impact Men.

Submitted by:
 Good Cents