June 30th, 2017 By Gamma

9 came out with dad bods, and left with….uh, slightly better dad bods. Loved to hear some pre-workout debate about kettlebells versus speed, but the fact is, if you give full effort at either, they are both turrible. Just gotta pick your poison, then show up.

#disclaimer

Warm-up
Mosey to the far end of the lot
Mountain Climbers x20
10 WWII Sit-ups
Slooow Mericans x5
Mosey back to the bells….and that concludes the running portion of the morning

Main event
We’ve done this one before, but just had to make sure it still sucked. And yes, yes it did. Even added a slight twist for good measure.
20 KB Overhead Presses
20 KB Curb Pullovers, with a Sit-up
20 KB Outhouse Curls
20 Triceps Extensions
20 KB Sumo Squats
Zamaprini to the other side (right arm)
20 Mericans
Zamparini back (left arm)

Repeat with 18, 16, 14…..2

Mary
LBCs with KB extended behind your head, x30
LBCs with KB on your chest, x15

COT

Moleskin
1. Great effort all around this morning. I believe Clueless was the only one to complete all 10 rounds, with Tumbler on his last set when time was called. Getting through it all means 110 reps of each exercises, plus 10 rounds of Zamparini.

2. Tclaps to Sid Vicious and Clueless for the pre-run.

3. In addition to claiming to be non-runners, I believe Teen Wolf and Loophole claimed to be non-weightlifters. So they’re 0-2. If they claim to be non-happy-hour-goers, I’m sure we’ll see them next month at Hawethorns! Nice work, gentlemen.

4. Max effort by Bear Claw as always, and Teen Spirit seemingly pushed himself to the limit as well.

5. I think Flip Phone is on to me. May have to start parking in the garage to keep him guessing. Good call on the music request #nomoremangrunts. Nothing says kettlebells like a little Tom Petty.

6. Good times at coffeeteria with Flip Phone, Bear Claw, Tumbler and Oz (with the #Starsky). Even had a Magnificent sighting, although he looked too clean to have worked out this morning.

Cheers!
Gamma

Harrisburg, Harrisburg Iron

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