April 29th, 2016 By Clueless

7 Harrisburg Iron Faithful (including one FNG) posted this morning to rip through the deck of 52. With some new KB faces, some demos were needed, which reduced the # of cards hit. It was still a fine effort… with sweat and light-headedness to show for it.

#Disclaimer

Warmup (IC): SSH x15, Windmill x10, IST x10, 10 Mtn Climbers

Thang: 48 different exercises on the list. Order of list and amount of reps determined by random dealing of cards from the deck. 2’s involved 5 burpees each.

• 3 Hearts – 10 reps – Side Triceps Raise
• 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 w/ Curl
• 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
• 3 Diamonds – 10 reps – Russian Twist
• 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
• 3 Spaces – 10 reps – Side Plank Rows
• 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
• 3 Clubs – 10 reps – Dutch Cucumbers
• 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

CoT & BOM

Moleskin:

1. Always an honor to lead. Thanks for the opportunity.
2. Strong work PAX! Great deal of different activity in a short amount of time. Nice to see some KB first timers… @BearClaw, @SheepDog – who pointed out some card games are “more fun”
3. Welcome out @Duff! Looking forward to future postings.
4. #Cotters to @CoolHand

Reminder – with the temps rising, make sure to hydrate before, during, and after workouts.

Keep Pushing – Clueless

Harrisburg, Harrisburg Iron

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