August 29th, 2014 By escalade

Despite twitter warnings 10 men showed up at The Ridge for a Kettle Bell Birthday Bash.

Warm Up:

Mosey through lot – high knees, butt kickers.

• 22 SSH
• 10 Wind Mill
• 10 LBC w/KB
• 10 Merkins

Circle Up:

Set of 8, 12, and 15  (35 but who’s counting Tumbler…) Rotating after each set exchanging KB’s.   Depending on how lucky or unlucky in life you are, each set provided a different challenge.

• Squats
• KB Swing
• Figure 8
• Halo
• Tricep Extension
• Sling Shot
• Upright Row
• Bent Row
• Lawn Mower
• Curl
• 1/2 Get up each arm – suckometer running high.

8 Merkin Rows

Mary:

• 15  Low Flutter with KB
• 12  Mason Twist with KB
• 8    Homer to Marge
• 10  Heels to Heaven.   (and THAT made 45)
• 1    Min Plank.

COT

1. Once again Math…. either way, it was a lot of reps.  45 is the age when you can do stuff and other people just look and say “it’s ok.. he’s 45.”   Casper, and Minnow – I got your back on this.
2. Great seeing everyone today.   Honestly,  45 is not too bad.    Feels better than some of the earlier years thanks to F3 and you guys.
3. Safe travels to anyone heading out of town this weekend.  Hope to see everyone else at this Park this Saturday.
4. Dragnet is a 1st week warrior! 3 post and the week isn’t even over yet!  T claps!

Have a blessed day.

YHC Escalade

 

 

 

Harrisburg Iron

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