September 15th, 2017 By Helga

Seven mighty men of H’burg showed up this morning for a KB beat down. It has been a while since we did a KB routine with playing cards, so YHC opted for it. But after searching for a full deck of cards (insert joke here), YHC could only find full decks of Rook or UNO cards. YHC chose Rook (a classic Midwestern card game with 57 cards) and modified as needed. Here’s how it went:

Warmup

Mosey to far end of parking lot

SSH x20

Windmills x10

Imperial Stormtrooper x15

5 Burpees OYO

Mosey back

The Thang

Rook card rotation — One KB exercise per suit – card number determines the amount of reps. Passed out a card to each member of the PAX. When the “Dirty Bird” card was pulled that became a People’s Choice wild card and a PAX member called out an KB exercise — his card number determined the amount of reps.

Black suit cards — Tricep extensions

Yellow suit cards — Standing overhead press

Red suit cards — Outhouse curls

Green suit cards – Goblet squats

“Dirty Bird” –wild cards – People’s Choice KB exercise

Ito — Picnic bench step-ups

Exit 54 — Around the World

Clueless — KB Rows on picnic bench

Tumbler — Chest press

Sid VIcious – Figure 8s

Wexler —  KB Swings

Helga — KB Crush Curls

“Shoot the Moon” round —  all the regular and wild card exercises again X12 reps

Marys

KB Eye of the Tiger (Kettlebell behind you, yurpee to pike position, touch the KB, aternating hands) X10 (each hand)

KB Low Flutter – x25

KB Mason Twist – x10

1 minute Elbow Plank

COT – Prayers for Greenspan

Moleskin:

1. T-claps @SidVicious and @Clueless for the pre-work run #Respect
2. Strong work by all – nice mix of KB Dirty Bird exercises — good #mumblechatter even with the quick pace through the card deck
3. Thanks to @Clueless for the Journey Mix — KBs are always better with classic rock! #DontStop Believin #HoldOnToThatFeeling #Iwon’tBeAlrightWithoutYouKBs
4. @Tumbler’s KB chest press seemed to inspire a new exercise: Picnic Bench Presses #ShowToKnow
5. Maybe next time we will try KB Uno!
6. Always an honor to lead — sound off in the comments section below:

 

 

 

 

 

 

 

 

 

 

Harrisburg, Harrisburg Iron

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