Beach ready … almost
All All MECA BackblastsJune 3rd, 2016
7 of Harrisburg’s finest and one K9 tossed around some heavy metal and are stronger for it. The workout went something like this.
Mosey to one side (almost) of parking lot
Warm Up
- Burpees x 10 OYO – start this thing out right!
- Bear Claw, Finnegan, Helga came up late and missed the best part of warm up
- SSH x 15
- IST x 15
- Wind Mill x 12
- Mountain Climber x 15
The Thang
#StartTheMusic #ShouldHaveBeenaDJ #NOT
Random long list of exercises on the weinke this morning. Focusing some on curls and legs.
Don’t drop the Bell … until we put the Bell down!
- Burpee on the bell with one hand and single arm press up x 10, 5 each arm
- “Goblin” squats – wait what did you call them? x 10 in cadence
- KB Swing x 20
- Upright row x 20
- Single arm curls x 15 each arm
- Weighted Dips, aka Ball Crushers x 15
- Calve raises x 20
Bear Crawl with bell to next island
- Single arm curls x 10 each arm
- Upright row x 15
- Weighted dips x 15
- LBCs with bell x 15 in cadence
- Mason Twist x 15 in cadence
- “Goblin” squats x 12 in cadence
- Kettle Bell Swing x 20
Bear Crawl with bell opposite arm back
- Upright row x 20
- Single arm curls x 10 each arm
- Weighted Dips, aka Ball Crushers x 15
- Calve raises x 20
- KB Swing x 20
Lunge walk – trade bell between arms with each step to other island
- Repeato list of exercises
Lunge walk back – trade bell between arms with each step
Mary
- LBCs with Bell x 15
- Mason Twist x 12
- 1 minute plank
Announcements
- #Bear2016 is tomorrow! Come join the party – it’s never too late. Clown Car leaving new Harris Teeter at 5 AM.
- Bull Run starts at 6 (free 10k) & F3 Harrisburg Anniversary workout tomorrow. @SoloCup and @Escalade leading.
COT
Moleskin
- Great work today guys! YHC was running out of gas there at the end, hopefully it was still challenging enough.
- Welcome @Swami back to Kettle Bells. See what you’ve been missing?
- We need to start having 1 minute break for fluids. @Gamma and YHC could literally see the ‘cloud’ of moisture around the lights in the Gloom. #humid
- Who knew it was Goblet squats this whole time #needahearingaid
5 Comments on “Beach ready … almost”
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Great work today guys! Stay hydrated out there. Looking forward to tomorrow so i can drink back the weight I lost.
I always enjoy a @FlipPhone workout… you never know what to expect, other than it will be good workout and you’ll probably get some laughs. Watch out for those ‘goblins’. Thanks for the lead!
I knew we were in for it when we started off with Kettle Bell Burpees. We need to go see Clueless at his next karaoke performance. He was loving the music selection today!
Great workout, @FlipPhone. Amazing how much of a difference it makes when you try to not put the KB down between exercises. Except when you substitute that with the ever-challenging “get up off the ground.” Close enough, right?
The music was a nice touch. I see you avoided NKOTB, but we got a good lesson on what “real” country music is.
@BearClaw – great effort out there. I know you’ve said KBs isn’t your thing, but anyone who works that hard can call it their thing!
That was a great workout @FlipPhone. I appreciate the country music even though some referred to it as painful. I figured that was part of the plan to make us stronger and better men as we endured it. “No pain, no gain.” @Gamma, I appreciate the encouragement. During the bear crawl, you proved to be smarter than the average bear by figuring out a way to slide the KB instead of carrying it. But I have no room to talk because I modified a few exercises myself. I appreciate the workout and the laughs. A good way to start the day.