September 7th, 2018 By Helga

Seven mighty men of H’Burg showed up for a KB workout on a muggy morning. One had to ,er, run home after the warm up. So the PAX numbered six for a workout inspired by the Renegade Rugby KB workouts that YHC participated in while in South Africa. Here’s how it went:

Mosey to the far end of parking lot

Warmup

#Disclaimer

SSH x15 (IC)

Imperial Stormtrooper x15 (IC)

Michael Phelps x15 (OYO)

Windmill x10 (IC)

5 Burpees OYO

Mosey back

The Thang:  Renegade Rugby KB Workout

1) Around the Worlds (reverse)   x 10  x12  x10

2)  KB Windmills (both sides)  x10 x12 x10

3) KB Sit and Press  x10 x12 x10 (5 second count down)

4)   RickyBobbys  x 10  x12  x10

5)  Sumo squats x 10  x12  x10

6) Calf raises x 10  x12  x10

Go to the parking lot curb for down and back KB Sprinboks (A forward jump, followed by a squat, and then a KB forward extension)

1) KB Squat Thrusters x 10  x12  x10

2)  KB Swings  x 10  x12  x10

3) KB Renegade Row (Plank position-then do rows on each are)  x10 x12  x10

4) Outhouse curls  x10 x12  x10

5) Single arm chest press (on your six) x10 x12  x10

6)  Overhead lat extensions (on your 6)  x10 x12  x10

Marys

KB Laces Out x5

KB Low Dolly  – x20 (IC)

COT

Moleskin

• Strong work by the PAX! Appreciated @Practice’s word about sticking with a fitness plan and not letting yourself go #accountability #ironsharpensiron
•  Hope over Heroin is today and tomorrow (September 7th and 8th) – F3 has a tent at the YMCA in Kannapolis.  Go out and support a great cause and EH some guys that really need F3. Contact @SS Minnow or @Terrible Towel for details and to help out
• @Wexler looking to set a date for some adopt-a-park work.  We’ll need volunteers so be on the lookout.
• Hit the Bricks Race is September 15th. @Exit54 has details. There will be plenty of chairs at the race.  Think we need more chair pushers, talk to @Exit54 if you can help
• All the best to the BRR Runners this weekend –God-speed and stay well hydrated!
• T-Shirt Order will be within the next week – see @SoloCup for more details — @ScheuldeC did a great job with the design of the new logo.
• See @SoloCup for a clothes collection for CVAN (Women and Children’s) and the Men’s Shelter of Charlotte (Men’s workout clothes).
• Always an honor to lead!

 

Harrisburg, Harrisburg Iron

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