May 6th, 2016 By Helga

Rain was falling when YHC pulled into Stallings Rd. Park to Q Harrisburg Iron. It was the kind of morning for a KB Iron workout under the picnic shelter. YHC wanted to keep the heart rate going with a mix of KB routines, burpees presses, and backwards burpees (which ended up just being regular burpee after the first one) #betterNotOverthinkKBworkouts! Five mighty men arrived for the beatdown, here’s how it went:

WARM UP:
#Disclaimer
SSH x 15 IC
Imperial Stormtrooper x 15 IC
Arm Circles
Cotton Picker x 15 IC
Mountain Climbers X30 OYO

THE THANG:
15 KB Swings
1 Burpee press
15 Goblet Squats
2 Burpee presses
Lawn Mower Pulls x 8 each arm
3 Burpee presses
15 Outhouse Curls
4 Burpee presses (#possible Merlot spillage at this point in Round 1)
15 Deadlifts
5 Burpee presses
15 Tricep Extensions
6 Burpee presses
Dutch Cucumbers x 8 each arm

Round 2: REPEATO starting with KB Extensions and 6 backwards burpee presses (down theladder) –finish with Dutch Cucumbers x 10 each arm

Round 3: REPEATO starting with KB Swings x15 and 1 Burpee upright row (up the ladder)-finish with 7 burpee mix (either with a KB press or upright row) and Dutch Cucumbers x 10 each arm

MARY:
Hula Hoop x20 OYO and Reverse X 20 (KB around the midsection of body)
Low Flutter with KB x 20 IC
Pretzel Stick x 15 IC – Flapjack
Low Dolly with KB x 20 IC
Crunchy Frogs x 15 IC
Elbow planks- 60 second countdown

COT

Moleskin:

1) Great PAX today! Strong work @Bearclaw, @Clueless, @FlipPhone, and @SidVicious! #NoQuit in this group

2) A nice mix of #mumblechatter (especially with the backwards burpees) and brisk pace to the workout.

3) Thanks @Clueless for keeping me honest about the extra 7 burpees – more time = more burpees.

4) Twilight 5k on Friday, May 13th — family friendly and everyone gets a medal! Details here.

5) Remember that the 4th Annual F3Harrisburg Family Cookout is scheduled for Saturday, June 4th (more details coming soon).

6) Sound off in the comments below:

Harrisburg, Harrisburg Iron

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