July 7th, 2017 By Kojak

8 of Harrisburg’s strongest still weren’t into tapering for the #Speed4Need 5k this evening and kicked the fartsack to the curb.  YHC hadn’t Q’ed kettlebells in awhile so it was nice to get back out and lead.  It went like this…………………….

 

Disclaimer

 

WARM-UP

Windmill x 15

IST x 15

Arm Circles

SSH x 10

 

THE THANG

Do exercises at the four corners of the parking lot and between each exercise bring your weight to the middle and do the specified exercise.  Reps of 5-10-15 for each exercise.

1st round:

Thrusters right side

Snatch right side

Thrusters left side

Snatch left side

5 squats in the middle

 

2nd round:

Goblet squat

Bent-over row right side

Outhouse curls

Bent-over row left-side

5 merkins in the middle

 

3rd round:  (Only got through 5 reps for this round)

Kettlebell swing right side

Chest press

Kettlebell swing left side

Lat pullovers

5 burpees in the middle

 

Count-off and name-a-rama

 

ANNOUNCEMENTS;

–Volunteer day at Church of God orphanage July 15th.  Flipphone sent out an Evite yesterday but if you didn’t receive it just talk with him or YHC if you can help.

–F3 Intimidators game July 20th so look for the PB.  Dick Tracy will have ball caps available for purchase for $10 with $5 going to Operation Sweet Tooth.

 

PRAYER REQUESTS:

–A co-worker lost his 3 year old daughter this past week.

 

COT

 

MOLESKIN:

–Nice to have Loophole join us in just the nick of time.

–Good to have Solocup out at an Iron workout.  Heard something about he wasn’t into running hills???  None of those at BRR………..

–Thanks for the pre-ruck invite Gamma.  It definitely got the muscles warmed up.

–Tclaps to Clueless for his pre-run.

–Queso was bragging about the size of his kettlebell.  That he left at home.  He was breezing through the rounds so maybe he needs to bring it next time.

–Great to have Oz back out and be on the lookout for his mime lifting training that he’ll be leading.  #showtoknow

–It was a bonus to have the positivity of Kotter out there.  He didn’t seem to have an issue with any of the exercises.

–The order of exercises that YHC chose was questioned but that’s the fun of Q’ing.  Sign up for any of the open spots.

Harrisburg, Harrisburg Iron

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