February 9th, 2018 By Gamma

Having resolved the question of what kind of men’s group this is, 8 men (including 1 FNG) moved on to more important matters – picking things up and putting them down.

Explanation of the format for the day, form over speed, quality over quantity, etc.

Warm-up? Ain’t nobody got no time for that….

Main Event – 9 rounds of tabata-style exercises (8 cycles of 20 seconds on, 10 seconds off for each exercise, alternating between a strength and a cardio exercise:

KB Clean/Press
Burpees
KB Iso Curls
SSHs (you’re welcome, Clueless)
KB Crossover Mericans
Box Jumps (or modify to Squat Jumps)
KB Overhead Hold
Curb Hops
KB Triceps Extensions (bonus feature: can’t put the weight down in between cycles)

Mary
20 Sit-ups w/a KB Press
Flutter Kicks w/KBs pressed x30

COT (thanks to Solo Cup for taking us out)

Iron Moleskine
1. Thanks for posting, hope you got your money’s worth.

2. Welcome Brandon to F3. Right now he might be hating Clueless, but will thank him later. Seems he’s no stranger to working hard – works with kids and coaches basketball. We’ll see you out next time.

3. Tclaps to the pre-runners and ruckers.

4. Wexler, Parks & Recs called and said something about lighting a match next time.

5. No, Jack Sparrow. Just no.

6. Something about a free Red Hot Chili Peppers CD with every Appalachian State University application. Guess they were a little more desperate for students back in Solo Cup’s day. Amazing what one prime-time football upset can do for a college.

7. When Sid Vicious is that quiet at kettlebells, can’t help but think he’s still busy internally debating if it’s safe to park near the rest of us.

8. Tried to find a song with a bass solo in Schedule C’s honor, but hope the change in music was ok. I’m sure we’ll be back to the country station soon.

9. See previous backblasts and watch slack/emails for details on Harrisburg 5k, Wings of Eagles workday, upcoming Spartan race and a 4/10 Miler race in Concord.

Cheers!
Gamma

Harrisburg, Harrisburg Iron

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