F3 The Mine

[F3 The Mine @F3TheMine]

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!

[F3 The Mine @F3TheMine]

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.

[F3 The Mine @F3TheMine]

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!

[F3 The Mine @F3TheMine]

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

[F3 The Mine @F3TheMine]

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.

[F3 The Mine @F3TheMine]

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

[F3 The Mine @F3TheMine]

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

[F3 The Mine @F3TheMine]

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.

[F3 The Mine @F3TheMine]

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

[F3 The Mine @F3TheMine]

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!

[F3 The Mine @F3TheMine]

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

[F3 The Mine @F3TheMine]

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

[F3 The Mine @F3TheMine]

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

[F3 The Mine @F3TheMine]

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.

[F3 The Mine @F3TheMine]

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.

[F3 The Mine @F3TheMine]

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!

[F3 The Mine @F3TheMine]

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.

[F3 The Mine @F3TheMine]

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: