September 16th, 2016 By Sid Vicious

6 of Harrisburg’s strongest came out to lift some heavy objects.  YHC tried out some new material.  Sit & Hold and Windmill with a KB.  It turns out there were a couple Olympic gymnast hopefuls in our ranks.  The work out went a little something like this…

Warm up (5 minutes)

• Mosey to end of parking lot
• SSH (ic) X 15
• Windmills (ic) X 10
• High Knees X 15 (L)/(R)
• Butt Kickers X 15 (L)/(R)
• Small Arm Circles Clockwise / Counter Clockwise (Palms out)
• Large Arm Circles Clockwise / Counter Clockwise (Palms out)
• Mosey back to KB circle

The Thang X 2 sets

1. KB Swing – 1 minute
2. 30 second rest
3. Lunge & Press – 30 seconds (L)/(R)
4. 30 second rest
5. Sit & Hold – 1 minute
6. 30 second rest
7. Goblet Squat – 1 minute
8. 30 second rest
9. Windmill with KB – 30 seconds (L)/(R)
10. 30 second rest
11. Lying KB Chest Press – 1 minute
12. 30 second rest
13. Standing KB Leg Lifts – 30 second (L)/(R)
14. 30 second rest
15. Lawnmowers – 30 second (L)/(R)
16. 30 second rest
17. Deadlifts – 1 minute
18. 30 second rest

Mary X 2 sets 

• KB Hula Hoops with KB X 10 each direction
• LBC’s (ic) X 15
• WWII sit ups X 10
• Squirm (ic) X 15
• Ball
• Corpse – pull belly button down to the ground

**Second set of Mary included LBC’s and WWII sit ups only due to time

Moleskin

• Thanks for the opportunity to lead
• Solid effort by @Kotter, @Cooter, @Kojak, @Clueless, @Helga
• Extra credit to @Kojak and @Clueless for holding the Sit & Hold in true Olympic form
• @Cooter thanks for taking us out
• I hope you guys enjoy your weekend
• Go Panthers!  #KeepPounding

Harrisburg, Harrisburg Iron

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