It’s not your in-laws house…Just some KB action in the ‘Burg.

Six men braved the cooler weather this AM to toss around a few bells. Started to look for a #Rooster but he was nowhere to be found despite assurances to the contrary.

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Warmup: Just a little mosey around the lot to get things going. Yes, #Tumbler, we passed the bells but we’ll be back!

(20)- SSH

(15)- IST

(15)- Air Squat

(15)- Slow High Knees (in place)

(15)- Plank Jack (on elbows)

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The Thang: Kettle Bells

(15) KB Swing

(15) Single Arm Curls R & L (off hand assist as needed)

(15) Triceps Extension (standing, over/behind head)

(15) Goblet Squat

(20) OYS Chest Press

**50% Shake Loose Run to Cub Far Right, Over Ramp/Stairs x2 & Back**

Shelter Sidebar @ Tables: “Because it’s raining somewhere”

(15)- Dips

(15)- Step Ups R & L

(15)- Iso Curls R & L

(15)- Box Jumps

(15)- Kneeling Rows R & L

**50% Shake Loose Run to Cub Far Left**

(15)- Upright Row

(15)- Alternating Lunge w’ Pass Through R & L

(15)- Staggered Triceps Extensions (kickbacks)

(15)- Halo R & L

(15)- Kneeling Press R & L

(10)- Merkins

(15)- Kneeling Press R & L

**50% Shake Loose Run to Cub Far Right, Over Ramp/Stairs & Back**

(12) KB Swing

(12) Single Arm Curls R & L (off hand assist as needed)

(12) Triceps Extension (standing, over/behind head)

(12) Goblet Squat

(20) OYS Chest Press

**50% Shake Loose Run to Cub Far Left**

(12)- Upright Row

(12)- Alternating Lunge w’ Pass Through R & L

(10)- Staggered Triceps Extensions (kickbacks)

(12)- Kneeling Press R & L

(10)- Merkins

(12)- Kneeling Press R & L

(10)- Merkins

(50)- Air Presses “Just to burn it out”

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….OYS for Mary:

(20)- LBC w’ KB

(20)- Squirm

(15)- Low Flutter (some did w’ KB raised)

(15)- Mason Twist w’ KB

(20)- Low Dolly (some did w’ KB raised)

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 Count Off

 Name o’ Rama

 Announcements:

1. Sole Redemption Shoe Donations. Where’s @BBQ? Doing burpees somewhere we guessed!
2. Food Bank Donations. See @Schedule C.
3. Bootcamp session @ Harrisburg Park Saturday at 7am; @Sun Dial is the Q.

Close it out.