Knocking out KB’s in HB

5 strong F3 men, with gloves pulled tight, got a little stronger this morning in the cool crisp air. Things quickly warmed up…

Warmup: Mosey to far end of lot and back, IC — SSH x 15, IST x 10, Windmill x10, Merkin x 10

The Thang: Burpees x 10 followed by 3 exercise sets with progressive reps of 8, 10, 12 each round

  • Round 1: Burpees, Double Arm KB Swings, Single Arm Military Press, Alt Lunge Step Backward
  • Round 2: Burpees, Figure Eight, Bent Over Row, Side Step Squats
  • Round 3: Burpees, Halo, Low Squat Concentration Curls, Alt Lunge Step Forward
  • Round 4: Burpees, Sling Shot, Upright Row, Goblet Squat
  • Round 5: Burpees, time running down… so Overhead Triceps Extension x 10


  • ¬†¬†Side plank 30 sec each side, Side Hip Ups x 20 each side, W (IC) x 15


  1. As always, it was an honor to lead this morning gentlemen. Strong work by all!
  2. Welcome to F3 Harrisburg InTheMood! Hope to see you out regularly.
  3. You’re welcome Burpeecember participants. I know you were looking to add to the tally this morning. Keep burping away!

2 thoughts on “Knocking out KB’s in HB

  1. Gamma

    @Clueless – nice Q, definitely a full body workout.

    @InTheMood – welcome to F3. Hope to see you out there again soon, and we promise it’s not always just us old guys, there are other youngins out there.

    For the rest of you that want to know where @InTheMood got his name…well, you shoulda posted.

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