July 29th, 2016 By FlipPhone

11 pax started the day out right with the #DailyRedPill and came to get a little stronger.

YHC brought Tabata to Kettle Bells this fine morning.  Notwithstanding a few technical glitches and over used motivational music, we got the job done.  The workout went something like this.

Warm Up

• Burpess on your own x 10
  • Winning is showing up on time, right @Tumbler???
• SSH x 15 in cadence
• Imperial Squat Trooper x ?? in ‘YHC can’t count’ cadence
• Mountain Climber x 15 in cadence
• Mercins x 10 in cadence

The Thang

Tabata sets – 8 rounds of 20 seconds workout, 10 seconds rest

• One armed curls
  • First round – the music is kind of funny, a little corny, but ha ha
    • What was that Homer Simpson just said?
  • By the third round – when does the music shut off??
• Goblet Squats – 1st cousin of “Goblin Squats”
  • Yes – YHC only has one song for the whole workout.  What do you expect from a Free Tabata app?? These things aren’t made for people as technically advanced.
• Mason Twist or Weighted LBC
• Mercin with bell pull up
  • YHC tried to change the music … glitch, unstoppable bell that won’t quit … where’s the volume button??
• Lawn Mower
  • Found the power button, YHC will just call the audibles
• Clean & Press
• Squat, Curl, O/H press, Tricept extension – what’s this called?

OK, enough Tabata!

• 5 burpees at first island
• Bear crawl with bell to next island
• 15 Weighted dips
• Bear crawl with bell opposite hand back

Mary

• Sit up with O/H press x 15 OYO

COT

• Prayers for @Phantom and his surgery that was probably starting as we were praying.

Announcements

• Q needed for #RailYard tomorrow!
• Sign up and give back to the group

Moleskin

• Strong work out there this morning guys!
• Tclaps to @Kojak for running 3+ miles pre-workout
• Tclaps to @Swami for running to and from the workout!  Glad you weren’t “that North Carolina guy”!  #gottashowtoknow
• Strong push this morning by @WaterBear!
• Good to see @TBone, @Othello, and @Thunderbolt again, been a while.
• What can I say?  Next time we need to bring an 8-track player and a gigantic wooden speaker.  Maybe you guys will feel more at home.  #oldschool
• Maybe we can get @ScheduleC’s band to play live for us.

Harrisburg, Harrisburg Iron

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