April 27th, 2018 By Helga

Five mighty men of Harrisburg made it through the thick fog to throw down some iron at Stallings Road Park. YHC dusted off a KB Cards workout for the occasion. As the PAX got started in the picnic shelter, @Clueless found a book at his picnic bench called Captain Awesome to the Rescue. The book’s cover (pictured below) was quickly adopted as extra motivation for the workout. Here’s how it went:

Warmup

#Disclaimer

SSH x15

Imperial Stormtrooper x15

Mountain Climbers x15 (OYO)

Windmills  x10 (Low and slow)

5 Burpees OYO

The Thang

Kettlebell Cards – do number on the card – Jack is 11 reps, Queen – 12 reps, King- 13 reps and Ace 15 reps

Clubs  — Tricep extension

Diamonds – Overhead press

Hearts  –    Outhouse curls

Spades – King squats (sumo squats to a high row)

Joker – Wild card – community choice — Every PAX member has two cards – when the Joker is pulled – a PAX member calls the exercise

Marys

KB Eye of the Tigers – X10 OYO

KB Low Flutter – x15

KB LBC  x15

KB Low Dolly  – x15

COT

Moleskin:

1. The Tackling Childhood Cancer event is at Hickory Ridge High School this Saturday, April 28, starting at 12:00pm. The Tackling Childhood Cancer event is being organized by our F3 brother Opie. It is a family friendly and charity event with an ongoing flag football tournament among high school teams. There will be food trucks, raffles, vendor sales, bouncy houses, a fire truck, and more.  Luke Kuechly, LB of the Carolina Panthers, will be there as well! More details at this link.
2. T-claps and extra credit to @Clueless, @FlipPhone, and @SidVicious for the pre-workout run through the fog and haze of Harrisburg – impressive!
3. Thanks to @Finnegan for inspiring a newly named Chicken n’ Waffles exercise with the picnic bench presses #GotToShow
4. Strong work by the entire PAX – thanks, as always, to @Clueless for the hard rock music mix #SmokeOnTheWater
5. Always an honor to lead!

 

Harrisburg, Harrisburg Iron

---