December 22nd, 2017 By escalade

11 Men made it to Harrisburg Iron today with their Kettlebells and other heavy items.

This one is a blast from the past,  Black Friday 2014  (It may have been the last time I was at Harrisburg Iron.) Here’s how it went:

Warm Up:

• 20 SSH
• 15 Imperial Storm Troopers
• 10 Windmill
• 20 Mountain Climbers

The Beatdown:

Each exercise has 3 sets,  12, 10 and 8 reps.   Alternating exercises in a circuit pattern:  1,1,2,1,2,3,2,3,4,3,4,5 etc…

• 6 1 Arm Get Ups each arm with or without the Kettlebell. moving to 5, and 4.
• Bent Row
• Left Arm Press
• Right Arm Press
• Upright Row
• Halo
• Kettlebell Swing
• Merkins with alternating hands on Kettlebell.
• LBC with KB
• Intermission Run to the end of the lot and back.
• Over Head Press
• Curl
• Tea Pot each side.
• Figure 8
• Squat
• Skull Crusher
• Low Flutter
• Sling Shot or $500 Deductible

Mary: 

• 20 Freddie Mercury
• 10 Heels to Heaven

The Moleskin:

1. Day 5 of the Iron Q.   I’m definitely getting stronger… I may be delirious but it’s a strong delirious.
2. Coffeteria does count as a Q for the day.    So that will technically be 8 Q’s for the week.
3. Very impressive seeing 11 guys posting for Iron today.  What a great way to build strength.  Strong effort by all.   Those get up’s definitely got old towards the 3rd set.
4. T-Claps once again to the PAX of the week:  Wexler and Clueless!   They have not missed a post yet!   Clueless is calling tomorrow’s AM run a post.    I’ll give it to him, if we can verify.

Have a blessed day

YHC – Escalade

Harrisburg, Harrisburg Iron

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