4 faithful Harrisburg F3 men enjoyed a kettlebell beat down this morning. A little of this… a lot of that… a little “I don’t know”… but a full body workout none the less. It went like this…
Warmup (IC): SSH x15, IST x15, Windmill x10, Merkins x10
Thang:
Round1: 10 reps each exercise
- Halo
- Arnold Shoulder Press (each arm)
- Bench Dips
- Outhouse curls
- Merkin w/ KB and stacked feet (5 each way)
- Crunch w/ chest press
- Alt Lunge step back
- Calf Raises – toes forward
- “I don’t knows” – Upright row w/ shoulder shrugs
- Overhead Tri Extensions
- Seven Up Curls
- Side Row w/ knee and hand on bench
- Alternating cross-over merkins (10 each way)
- Full ab up & two hand press to the sky
- Step ups w/ kb in rack position
- Calf Raises – toes forward
Round2: 15 reps each exercise
- Halo
- Arnold Shoulder Press (each arm)
- Bench Dips
- Outhouse curls
- Merkin w/ KB and stacked feet (10 each way)
- Crunch w/ chest press
- Alt Lunge step back
- Calf Raises – toes pointing out
- “I don’t knows” – Upright row w/ shoulder shrugs
- Overhead Tri Extensions
- Seven Up Curls
- Side Row w/ knee and hand on bench
- Alternating cross-over merkins (15 each way)
- Full ab up & two hand press to the sky
- Step ups w/ kb in rack position
- Calf Raises – toes pointing out
Round3: 5 reps each exercise — quick “cool down”
- Halo
- Arnold Shoulder Press (each arm)
- Bench Dips
- Outhouse curls
- Merkin w/ KB and stacked feet (5 each way)
- Crunch w/ chest press
- Alt Lunge step back
- Calf Raises – toes pointing in
- “I don’t knows” – Upright row w/ shoulder shrugs
- Overhead Tri Extensions
- Hammer curls
- Side Row w/ knee and hand on bench
- Alternating cross-over merkins (5 each way)
- Full ab up & two hand press to the sky
- Step ups w/ kb in rack position
- Calf Raises – toes pointing in
Mary: W (IC) x15, 5 Count Power Abs w/ 15 sec V hold at the end
COT
Moleskin:
- Always an honor gentlemen. Thanks for allowing me to lead.
- Strong work everyone! The 15 rep set was a killer and sure to get the blood flowing.
- Smart move by RibShack this morning. Keeping the kb’s nice and toasty on the register prior to posting.
- Pax need to help Tumbler get to 220 to get the Harley he’s eyeing.
- Gamma was in shorts… this 21 degree southern weather is nothing.
Kick butt post this morning……enjoyed it. Thanks for leading @Clueless.
@Clueless – awesome workout. The cross-over merkins after all that were horrible, and the step-ups with KBs in rack position were much harder than anticipated. Tclaps to all for pushing through this. Definitely hit complete muscle exhaustion by the end of this one.