KB Potpourri for 4

4 Harrisburg Iron Faithful posted to match the temperature this morning. All were greeted with a surprise variety of what’s next… some good… some painful.

Warmup (IC): SSH x15, IST x15, Windmill x10, Merkin x10, 10 Burpees OYO

Thang: 44 different exercises on the list. Order of list and amount of reps determined by random dealing of 44 cards from the deck of YHC. PAX made it through 36 in time allotted (ones not hit w/ cross-through). Mixed in some SSH x25 sets as YHC dealt the next ‘hand’ of 10.

  • 4 Hearts – 10 reps – Sling Shot
  • 5 Hearts – 10 reps – KB Swings – both arms
  • 6 Hearts – 10 reps – KB Swings – single arms w/ switch
  • 7 Hearts – 10 reps – Figure Eight
  • 8 Hearts – 10 reps – Drop Anchor squat
  • 9 Hearts – 10 reps – Alt Lunge Step Forward
  • 10 Hearts – 15 reps – Halo
  • Jack Hearts – 15 reps – Goblet squat
  • Queen Hearts – 15 reps – Calf Raises
  • King Hearts – 15 reps – Step Ups w/ kb in rack position
  • Ace Hearts – 20 reps – Sumo squat
  • 4 Diamonds- 10 reps – Alt Lunge Step Backward
  • 5 Diamonds- 10 reps – Alt Lunge Step Forward & Backward
  • 6 Diamonds- 10 reps – Single Leg Dead Lift
  • 7 Diamonds- 10 reps – Squat & Ball Kick
  • 8 Diamonds- 10 reps – Side Lunge w/ single arm curl
  • 9 Diamonds- 10 reps – Side Squat
  • 10 Diamonds- 15 reps – Squat w/ two hand press to sky
  • Jack Diamonds- 15 reps – Dead Lift to Upright Row
  • Queen Diamonds- 15 reps – Hammer curls
  • King Diamonds- 15 reps – Outhouse curls
  • Ace Diamonds- 20 reps – 7up curls
  • 4 Spades- 10 reps – Standard curl
  • 5 Spades- 10 reps – Reverse grip curl
  • 6 Spades- 10 reps – Lying down triceps extension
  • 7 Spades- 10 reps – Standing side crunch
  • 8 Spades- 10 reps – Lawn mower
  • 9 Spades- 10 reps – Arnold shoulder press
  • 10 Spades- 15 reps – Overhead Triceps extension
  • Jack Spades- 15 reps – Skull Crusher
  • Queen Spades- 15 reps – Full Ab Up w/ press to sky
  • King Spades- 15 reps – KB plank hold (both hands on kb in some manner)
  • Ace Spades- 20 reps – Upright row
  • 4 Clubs- 10 reps – Plank jump back w/ upright row
  • 5 Clubs- 10 reps – Snatch & Press
  • 6 Clubs- 10 reps – Merkin w/ kb one hand
  • 7 Clubs- 10 reps – Merkin w/ side row
  • 8 Clubs- 10 reps – Merkin alt cross-overs (plank walk to regrip)
  • 9 Clubs- 10 reps – Bridge position chest press – alt arms
  • 10 Clubs- 15 reps – Crunch w/ press
  • Jack Clubs- 15 reps – Bent over row – two arm
  • Queen Clubs- 15 reps – Military Shoulder Press
  • King Clubs- 15 reps – Shoulder shrugs
  • Ace Clubs- 20 reps – Chest Press

Moleskin:

  1. Always an honor to lead. Thanks for the opportunity.
  2. Strong work everyone! Way to push through the increased reps and sporadic body part hit. We’ll do this one again some time with the goal of hitting all 44.
  3. Gamma duly noted that YHC was not playing with a full deck. Exhibit A = Tuesday. Also, being from Indiana, the 2 thru 8 don’t actually exist. Euchre anyone?

3 thoughts on “KB Potpourri for 4

  1. Gamma

    Great workout, @Clueless. The Step-up with KB in rack position is now my new favorite exercise to hate. Next time we’re getting through the full deck….or at least the partial deck you play with.

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