F3 The Mine

25 miners posted for a four corners Tabata kettlebell workout led by BaconBit. He even slipped in some optional running. Strive for pure motivations in all aspects of your life. Welcome FNG Slater!

Recon led 25 Miners in a Tabata style kb workout with swings, skaters, we’re not worthy’s, lunges, OH press, RDL’s, rows, and a new one: KB manmakers. All this after his “Sally” specialty warmup.

Da Vinci led 20 MINERS thru the Dirty 30’s and non-stop 4 minute sessions of clean and press, reverse lunges, rows and racked squats. Welcome FNG Noc-A-Homa!

Bunyan led 26 lumberjacks into The Mine this morning for some head, shoulders, knees, and toes plus some heavy swinging sets of 11’s.

9/30 OC on his VQ led 22 into The Mine and taught us about the warning signs that lead to suicide to cap off suicide prevention month.

9/23 Schnitzel and Prince Durin led 25 MINERS into The Mines of Middle Earth.

9/16 Ventura led 20 Americans into The Mine! Full body KB workout!

Getting caught up on some posts! 9/9 Hazard led 19 HIM “around the world”. Abhor what is evil. Welcome FNG’s Dough Boy and Yep.

18 HIM led by Recon @DickeyPj yesterday. We started off with front and reverse lunges and every 90 seconds we threw in 5 kb swings and 5 burpees. Then we moved on to a little Tabata of Skaters, RDLs, OH press, and KB swings. Sally even made an appearance. Welcome Luigi and Elvis

Stinger led 26 into the dark side of The Mine. It was a deposit style workout with the following: 2,500 swings 1,200 merkins 1,200 peter pointers 1,200 figure 8’s 2,500 goblet squats 1,200 halos 2,500 deadlifts 400 plank and pull thrus Welcome FNG’s No-Show, Toto, and Plunger!

Nant’an Special Teams led 26 HIM at The Mine. 5 rounds: 10 - Bends (R/L) 10 - Halos 10 - KB Swings 10 - RDL's (R/L) 10 - OHP (R/L) 20 - Single arm KBS 10 - Goblet Squats Turkish Get-Ups Progression - reps at the bottom, reps at the middle, then put it all together. 20 - WW3

Double Fault led a record setting 26 HIM at The Mine. He chose a deck of cards workout with curls, thrusters, swings, WW3’s, and burpees mixed in. Don’t give your pain a voice. Don’t get tired. Be OUTSTANDING! Welcome downranger Boomerang

Plainsman led 16 HIM this morning at The Mine. Upper: single-arm shoulder press, single-arm row, curls, tricep extensions, halos Lower: single-leg RDL, skaters, deadlift, goblet squat, kettlebell swings

21 kettleballers entered The Mine this morning. Da Vinci led us with some farmer’s carry, kb swings, merkins, swings/high pulls/clean and press, reverse lunge twists, deadlifts, and some 30 sec merkins.

Gobbler led 16 studs at The Mine. We hit SSH, arm circles, air squats, halos, goblet squats, deadlifts, curls, sumo squats, tricep extensions, sumo high pulls, side lunges, shoulder raises, thrusters, KB swings, 1-arm swings, farmer carries, bench work, core work, all x25 reps.

19 PAX entered the kettlebell for a workout led by Schnitzel. Partners worked through 3 cycles of exercises at stations. Cycle 1 - Swing Squats, Curls, Merkins Cycle 2 - Clean/Press, ATW Lunges, Hammers Cycle 3 - Deadlifts, WW3, Rows Welcome FNGs Lamb Chop and Snotz!

Today featured a 4 corners KB workout w/ 14 HIM led by @JJRebs Farmers and rifle carry between corners. 7 and 11 reps respectively. -Kb swings/single leg deadlift -Row, each arm/clean&press -Around world lunge/gob squat -Curls/tricep ext Finished with a core circuit.

The Mine is @F3Tuscaloosa’s newest AO. It’s a kettlebell workout at Randall Family Park, every Monday morning at 0530. Free of charge and open to all men. Here’s our full schedule: