October 7th, 2016 By Helga

Nine mighty men and one mighty 2.0 braved the rain to sling KBs in H’burg. YHC designed a circuit workout in honor of the weekend’s Bank of America 500 Race. The rain forced the PAX into the picnic shelter. Here’s how it went:

WARM UP:

#Disclaimer
SSH x 15 IC
Imperial Stormtrooper x 15 IC
Arm Circles
Cotton Picker x 15 IC
Mountain Climbers X30 OYO

THE THANG:

3 circuits – 2 X – Fast Feet w/ KB for 1 minute in between each circuit

Circuit 1:
Around the world “aka: Rizzos”  x10
Reverse  x10
Figure 8 x 10
KB Swings x10
Goblet Squats x10
Outhouse curls x10

Circuit 2:
Alternating lunge x10 each lege
Ricky Bobbys  x10 (Start with knee and elbow together – the press- leg goes down arm up – x10 each side)
Sumo squat to high pull x 10
Dutch cucumbers – each arm x10
Deadlifts x10

Circuit 3:
Lawn Mower Pulls x 10 each arm
Step-ups x 10 each leg
Chest press x 10
Mason twist x10 (each side)
LBC KB x20
Curls x10

REPEATO X15 each exercise

MARY:

Low Flutter with KB  x 20 IC
Pretzel Crunch  x 15 IC – Flapjack
Low Dolly with KB x 20 IC

COT

Moleskin:

1) Strong work this morning, PAX!  Kept things moving so we could complete both rounds of the circuit.

2) Inspired by @HotDog with high knees during the fast-feet intervals

3) Remember the next You vs You Timed Mile challenge starts at 5am 10/11 at HRHS parking lot – thanks @Clueless for your leadership on this challenge

4) The HRHS Bi-Bull run 10/22 at Frank Liske. Register: www.runsignup.com (search: Hickory Ridge BiBull 5K and Fun Run). Proceeds benefit HRHS Bible Classes.

5) Prayers for all those affected by Hurricane Matthew — especially the island nations in the Caribbean and for Florida, Georgia, and the Carolinas.

 

Harrisburg, Harrisburg Iron

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