October 20th, 2017 By Helga

9 mighty men of Harrisburg showed up for some KB Hysteria this morning. Thanks to @Clueless for providing the Def Leppard soundtrack. @PapaJohn was a stand-up F3 brother to bring the Shovel Flag, but next time stay for the KBs! We have plenty of KBs and weights for everyone. Even enough for to create a DJ station as the picture below can attest.

Here’s the KB beatdown:

Mosey to the far end of parking lot

Warmup

#Disclaimer

SSH x20 (IC)

Imperial Stormtrooper x20 (IC)

Cotton Picker x10 (IC)

Windmill x10 (IC)

5 Burpees OYO

Mosey back to middle of parking lot

The Thang —Traveling Circuits

1) Tricep extensions   x 12  x10  x8

2)  Upright rows   x12 x10 x8

3) Crush curls  x12  x10 x8

4)  Around the Worlds  (each side) x 12  x10 x8

5) Figure 8 Gunslingers x12 x10 x8

6)  Sumo squats x 12 x10 x8

Rack Weights and Walk Down End of Parking Lot – switch rack on the way back

1) Goblet squats   x 12  x10  x8

2)  KB Swings x12 x10 x8

3) KB Cross Crunch   x12  x10 x8

4) Outhouse curls  x 12 x10 x8

5) Single arm chest press (on your 6) x12 x10 x8 (left then right)

6)  Halos x12 x10 x8

Rack Weights and Walk Down End of Parking Lot – switch rack on the way back

KB Burn:  Repeat all exercises x8 and x10 (no stopping)  because it is better to burn out then fade away

Marys

KB Yurpees x2

COT

Moleskin:

1. Strong work by the entire PAX today — started with some nice #mumblechatter, but everyone seemed exhausted by the end.
2. Thank you to @T-bone and @Tumbler for keeping YHC honest about the forgotten curls in each circuit – as @Kotter says #CurlsGetTheGirls
3. Great to see @Ito out there!
4. T-claps to @Clueless and @Wexler for the extra credit pre-workout run.
5. Santa Scramble on Saturday 11/18 in Concord. (register by 11/4)
6. Continued prayers for @Wexler’s mom and her chemo treatment

Harrisburg, Harrisburg Iron

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