May 27th, 2016 By Helga

There is a little NASCAR race happening this weekend in MECA Region. Perhaps you heard of it? The Coca-Cola 600. In honor of that race, three mighty men of Harrisburg showed up for the 1st (perhaps it will be annual!) KB 600. The goal was to complete a 3 circuit stretch of exercises 2x for a total of more than 600 reps. Here is how it went:

WARM UP:

Mosey to far end of parking lot
#Disclaimer
SSH x 15 IC
Imperial Stormtroopers x 15 IC
Cotton Picker x 10 IC
Arm circles
Mountain Climbers X30 OYO

Mosey Back

THE THANG:

Circuit 1 Island:
Around the world x20
Reverse around the world x20
Figure 8s x 20
KB Swings x20
Goblet Squats x20
Outhouse curls x20

Lunge walk to next circuit island

Circuit 2 Island:
Ricky Bobby presses x10 (Each arm/leg press – thanks @Clueless for the name of this new exercise #gotoShowtoKnow)
Sumo squat to high pull x 20
Dutch cucumbers – each arm x10
Deadlifts x20

Lunge walk to next circuit island

Circuit 3 Island:
Lawn Mower Pulls x 20 each arm
Clean and Press x 20 each arm
Tricep Extensions x 20
Curls x20

Stay at Circuit 3 for 1 minute of KB Fast feet

REPEATO –(Starting at last island with Circuit 1 exercises now X15)

Finish where we started with 1 minute of KB Fast feet

MARY:
Low Flutter with KB x 20 IC
Pretzel Stick x 15 IC – Flapjack
Mason Twist KB x 10 IC

COT

Moleskin:

1) Total of 620 repetitions (including KB Mary exercises)–Strong work @Clueless and @Starsky – #noquit and #noPitStops!

2) A lot of great things happening this weekend and next weekend:
–Memorial Day Murph, 5/30 at 0600 and 0700. Stay around for a Pick Up Basketball game at 0830

–The Bear is June 4th, Check th Details

–The Harrisburg Cook Out is June 4th, as well. There should be an evite out there. Please respond soon.

3) Sound off in the comments section below:

Harrisburg, Harrisburg Iron

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