September 8th, 2017 By kilowatt

YHC rolled into CBA around 0520 on a chilly morning and put the shovel flag into the turf. 12 other PAX would roll into to join into the fun on our about 0530.

0530. DISCLAIMER then…setup: 30# and up at lamppost nearest CBA in the HT parking lot – the remainder down at the lamppost on the other side of the lot.

WARMARAMA

All IC:

• SSH X 20
• Merkins X 10
• Annie X 10
• Crab Cakes X 10

THE THANG

Stolen from Harrisburg “New Math Kettlebells” from a few weeks ago (RS does get credited)

At the “heavy end” (the lamppost nearest CBA) – 10 rounds of 3 exercises, increasing reps with with each round

• 1 KB Swing
• 2 KB Clean ‘n Press (alternate hands) [this was modified towards the end
• 3 KB Sumo Squats

Then the next round would be 2 Swings, 4 C/P, 6 Squats; then 3, 6, 9, then 4, 8, 12…all the way to 10,20,30

In between each round run to the “light” end and do 2 Turkish getups.

MARY

All IC with KB:

• Mason Twist X 10
• W X 10
• LBC X 25

CIRCLE O’ TRUST

• Whatley’s sister-in-law’s surgery is today
• Continue to keep MC’s mom in your prayers
• Brothers on IR – Schnitzel and Fire Chicken
• Happy Birthday to Fresh Prince!
• RS BIRTHDAY CONVERGENCE TOMORROW AT 7AM AT HRMS!!! BE THERE OR WHATLEY WILL ADD YOU TO SUG UNTIL THE NEXT RS BIRTHDAY CONVERGENCE

MOLESKIN

My fascination with automation leads me to two things:

1. WIB
2. Tweaking the proven

We all suffered for my biases today.

When YHC read Gamma’s BB from July – it sounded great. However,there was time left over with a standard set because they were running through each round.

Fatal modification: adding the Turkish Getups on the “light end” and NOT incrementing.

Everything worked out until about 1/2 way through and pretty much all of the PAX were grinding through the “heavy” set converging at one end of the lot. PAX were in line for BG and BR (and Sparknut thought he had hit the peak by having BG and BR not get put down in his last beatdown)

For Qs of the future considering this workout – YHC would suggest one of two things:

• Just do what Gamma did
• Split the beatdown more evenly between the “light” and “heavy” end (for example: increment the Turkish Getups or add an exercise to the “light” end)

Gonna hate the solitary gloom as YHC hits the road for a couple of weeks.

When you pass through the waters, I will be with you; and when you pass through the rivers, they will not sweep over you. When you walk through the fire, you will not be burned; the flames will not set you ablaze. – Isaiah 43:2

Bell Buster

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