Lead balloons and honky tonk will kick your butt
All All MECA BackblastsMarch 11th, 2016
6 of Harrisburg’s finest came out in the gloom to sling some steel and get stronger. They were surprised to see lead balloons, aka slam balls, and music were included in the plans. The workout went something like this.
Warm Up
- #Disclaimer
- SSH x 15
- IST x 15
- Wind Mill x 12
- Mountain Climber x 15
- Spider Man mercins x 12
The Thang
- 30 second intervals to keep everyone together
- Kettle Bells
- Upright Row
- Bear crawl with bell to next section
- Clean & Press
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- Bear crawl opposite arm back
- Sumo Squat
- Bear crawl across
- Kettle bell swing
- Bear crawl back
- Plank Ups – elbow to push up position
- Walking twist lunge with bell across
- Single Leg dips with bell, opposite leg – not sure what this one is called?
- Walking twist lunge with bell back
- Mason twist
- Lunge walk across without bell
- Burpees
- Lunge walk back
- Lead Balloons
- Toe touches
- Step back lunges holding ball
- Alternating Mercins with one arm on ball
- Modified burpee with the ball without mercin
- Plank jacks on ball
- 3 step jump squats with ball
- plank walk around the ball
- V crunch with the ball
- Full burpee with diamond mercin on ball, lift ball and then slam
- Overhead triceps extensions
Mary
- LBC with ball x 15 OYO
- V crunch with ball x 20 OYO
- Russian twist with ball x 15 – cadence with Clueless
Announcements
- Couple new AO’s: @Deuce is starting an AO this Saturday at Reedy Creek Park. @Pharaoh’s The Dawg House at JM Robinson (Wednesday’s and Fridays 3/16)
- Troop 173 Pancake Breakfast this Saturday, 3/12 7-10:30 am at Harrisburg Pres Church.
- A couple Good Friday Fish Fry’s: St. Thomas Aquinas @Gamma has the details and Harrisburg United Methodist Church @Solo Cup can fill you in.
- 2016 Harrisburg 5k 4/9/2016 https://t.co/XKBRvReQwG
- Spartan Sprint 4/10. Join team Super Awesome, with @Chaos and friends
- Support @Kojack in the Trailblaze Challenge (rpx.me/1/Wlh-l )
- Special Olympics Torch run with CMPD (May 4th) @UCB has the details
Moleskin
- Great work this morning! That was tough.
- Next time maybe we’ll get lucky with better music – Q’s choice. I voted and that’s what we got.
- T-claps to Kojak and T-Bone for using the 30# balls. Kojak is a lot stronger than he looks. #respect
8 Comments on “Lead balloons and honky tonk will kick your butt”
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Nice work! First Q for KB. It took more planning than I expected.
It always take more planning when you bring out the tunes and work in the choreography.
Great lead Flipphone!!! I was sweating up a storm. Nice to see the first sweat angels of the season. The club music was a bonus.
Good lead this morning! We can always count on you to bring something unique to the table. Definitely had the sweat rolling out there. As for the music, it’s the effort that counts. There were moments where Richard Simmons would’ve been proud. Oh, and I nominate @Clueless for any future F3 karaoke outings.
Oh yeah! I’ll make you a mix tape of my rides into work…
Fun stuff this morning @FlipPhone! Enjoyed the mix-up/change-up. It was like a night at the Roxbury meets @Kojak’s Venice Beach patrol meets @Helga’s 99 red luftballoons meets @TBone’s favorite rave party (ecstasy optional) meets @Finnegans’ & Willie Nelson & Toby Keith’s square dancing horses. I see Sweatin to the Oldies in our future…
Ha ha. Next time it will be a mix of Death Metal and The Wiggles with choreography. I’m sure your mixed tape already has that anyway.
Ha! Good one @Clueless Just have to rename it to Sweatin to the Slamballs. Great Harrisburg Iron VQ @FlipPhone! I was sweating up a storm and the tunes made it memorable. Now its time for some beer for my horses.