Humid KettleBells
All Harrisburg BackblastsFebruary 23rd, 2018
Ten mighty men of H’burg showed up for a KB beatdown. The parking lot at Stallings Road Park was packed this morning with Ruckers and PAX. The weather was warm and humid. YHC dusted off the ShelterCurb 15 workout for the occasion. Here’s how it went:
Warmup
Mosey to the far parking lot
#Disclaimer
SSH x20
Imperial Stormtrooper x20
Slow Windmills x10
Mountain climber x15 (each leg – OYO)
5 Burpees OYO
Mosey back to shelter
Laces out x5
The Thang: Start in Shelter
Around the World x10 x12 X10
Opposite World x10 x12 x10
KB Swings x10 x12 x10
Picnic Bench (step ups – each leg) x10 x12 x10
Eye of the Tiger x 10 x12 x10
Waffle press x10 x 12 x10
Skull crushers x 10 x 12 x10
Goblet squat x 10 x 12 x10
Crush curls x10 x12 x10
High rows x 10 x 12 x10
Rack weights and travel to tho the Curbs
Travel from/to curbs in the parking lot – Alternating Lunges, Rack Weights, and At your Service while traveling between the curbs
Dutch Cucumbers (L/R) & Sumo squats X12 X10
KB Curb lifts & Lawn Mowers (L/R) X12 X10
KB Dead lift & Outhouse Curls X12 X10
Marys
KB Low Flutter – x20
KB LBCs – x 15
COT
Moleskin
- Strong work by the entire PAX — good push on the Eye of the Tigers! Great to see @BurVegas back out in the gloom and swinging iron.
- Some nice #mumblechatter this morning, see @Clueless if you have a local hookup on electrical switches.
- Wings of Eagle service opportunity is coming soon. Carpentry skills are especially needed. See @SSMinnow for the details.
- Spartan race coming up April 7th & 8th. A lot of Pax launching on Sunday Morning. Sign up under the ‘F3 Harrisburg’ Team and talk to @Clueless or @Kojak for info.
- Harrisburg 5K is 4/14. This will be a SpeedForNeed event; let’s have a strong showing! Details here. There will be a beatdown before the race at the Town Center starting at 6:30am (instead of the rail yard)
- Operation Sweet Tooth is having their Christina Latini 8k/2Mile walk on April 21st. Details Here!
- F3 Whetstone Mentoring Initiative is starting up. Official Launch will be right after a Regionwide Convergence at The Mineshaft (UNCC) on Saturday 3/10 at 7am. Contact @Solocup for more information.