December 9th, 2016 By Helga

It’s mornings like these that YHC is happy to Q or it would be too tempting to #fartsack. Four mighty men of Harrisburg opted to get stronger by pushing frozen iron. Temperatures seemed to be dropping all morning so YHC kept things moving while throwing down a variety of KB exercises. Here’s how it went:

Warmup

#Disclaimer

SSH x20

Imperial Stormtrooper x20

5 Burpees OYO

Arm Circles

Windmills x10

5 Burpees OYO

KB Around the World x15 and KB Reverse World x15

KB Swings x15

KB Step-ups on picnic bench x15 (each leg)

The Thang

“KB Hub”

Circuit 1:  4 stations of the following exercises: 1) Farmers Carry to opposite end of parking lot and back; 2)Outhouse curls; 3)Dead lifts; and 4) Goblet squats

When Farmers Carry guy returns – run to the Hub – 15 merkins and then rotate stations

Circuit 2: 4 stations of the following exercises: 1) Farmers Carry to opposite end of parking lot and back; 2)Chest press; 3)Up-right rows; and 4) Sumo squats

When Farmers Carry guy returns – run to the Hub – mix of Mtn Climbers and Crunches  and rotate stations

“Curb Walkers”

Travel from/to curbs in the parking lot – each curb has a different exercise

Dutch Cucumbers (L/R)  &  Standing press  X12 X10 X8 – Rack weight when walking to the curb

KB Calf raises on the curb  &  Tricep extension X12 X10 X8 – Alternating lunges when moving to the curb

Mary 

KB Low Flutter – x20

COT

Moleskin

1. Strong work by the PAX. Thanks @Clueless, @Oz, and @Bear Claw for making it out this morning. #ironsharpensiron
2. Prayers for @Hotdog that he’ll feel better soon
3. Remember to RSVP with @FlipPhone if you are attending the 12/13 #OperationSweetTooth toy delivery
4. Best to the F3 guys running Huntersville tomorrow – as Poison sang “Ride the wind!”

Harrisburg, Harrisburg Iron

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