June 17th, 2016 By Helga

Four mighty men of Harrisburg and a four-legged friend showed up for a KB workout. Air seemed a little cooler and less humid than the day before, maybe prolonged the sweat glands by about a minute or two. Still drenched by end of the workout. Here’s how it went:

Warm Up:
Mosey to end of parking lot

#Disclaimer
20 SSH – IC
20 Windmill – IC
20 Imp Storm Trooper IC
5 Burpees (OYO)

The Thang:

Mosey back for Traveling KB Ladder (workout stole… err I mean ..modified from something @escalade did earlier in the year) – 7-1 ladder on one side of parking lot; 1-7 ladder on the other- heavier weight option on other side of parking log

Ladder 1  – 7 KB Swings –  rack weight across lot 1 Goblet Squat

Ladder 2 – 7 Upright rows – KB lunge across lot to 1 Over head press –

Ladder 3 – 7 Lawn mower (each arm) – Quadraphelia across lot to 1 tricep extension

Ladder 4 – 7 Ricky Bobby’s (each arm/leg) – Sprint across lot to 1 dead lift

Circle up for 45 seconds of curls to exhaustion

Mary:

10 KB Mason Twist

COT – Wishing everyone a Happy (early) Father’s Day

Moleskin:

1. Strong work this morning PAX. Great to see @Cooter back out for the KB workouts! @Clueless was in typical beast mode on the ladders. @Swami equally impressive – sandwiched the KB workout in between a 5 mile run!
2. F3 Night at the Kannapolis Intimidators Wednesday, July 13th
3. F3 Dads Harrisburg Edition on Saturday, July 16 –Supplies needed for F3 Dads. Talk with @Clueless if you can donate OJ, Bananas, sausage, eggs, pancake mix, etc.
4. Sound off in the comments below.

Harrisburg, Harrisburg Iron

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