January 8th, 2016 By escalade

7 Men found the way to Stallings Road Park with Kettlebells/Dumbbells in tow today.

Warm Up:

• 15 SSH
• 10 Windmill
• 10 Imp Storm Trooper
• 7 Merkins hand on KB.  (ea arm)
• KB carry to the open lot.

Ladders and Kettlebell’s  Quote of the day “yeah we’ve done that and it’s not great.”

Ladder 1

• 7 KB Swing – across lot 1 Squat

Ladder 2

• 7 Over head press – carry KB across lot 1 Upright Row

Ladder 3

• 7 Bent Row ea arm – across the lot 1 Merkin

Ladder 4

• 7 Curls – lung w/KB across the lot 1 Tricep Extension

Ladder 5

• 7 Sling shot ea direction – across the lot 1 Get Up

Ladder 6

• 7 Fig 8 ea direction – across the lot 1 Merkin

Mary:

• 15 low flutter w/KB
• Homer to Marge w/KB
• open air mind bender.

Moleskin:

1. Strong work today guys!   Realized how much I missed making it out to the KB workout. I promise to be back next week.
2. T Claps Gamma on the early warm up run and the duel overhead KB carry.   Stout brother!
3. Enjoyed starting the day with the group as always.   Best part of the day.   Hope everyone has a great Friday and to see you at the park tomorrow.

YHC – Escalade

Harrisburg, Harrisburg Iron

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