DJ Iron
All Harrisburg BackblastsOctober 26th, 2018
7 men, 8 kettlebells, 4 dumbbells, one portable speaker and some plastic thing with a handle all appeared for this week’s edition of Harrisburg Iron.
#disclaimer…may or may not have been given
Warm-up
High Knees
Butt Kickers
Shoulder/Triceps stretches
Large Arm Circles (because we’re all jacked from SoloCup’s Q yesterday)
3 Yurpees
Main Event
Two Evolutions of 5-6 exercises hitting the chest, legs, shoulders, back, triceps and biceps
1st Evolution
KB Crossover Burpees
KB Thrusters
KB High Rows
KB Side Triceps Push-Ups
KB Curls (palms up)
Reps of 4/8/16/8/4
Intermission
LBCs x20
Reverse Crunches x15
2nd Evolution
Single Arm Bridged KB Chest Presses
KB Leg Extensions (or another leg exercise of your choice if your foot is too big)
Single Arm Overhead KB Presses
Lawn Mowers (elbows out)
Triceps Extensions
Reverse Curls (palms down)
Reps of 4/8/16 (ran out of time)
COT
Moleskin
1. Good to still see most of the regulars out on such a crappy morning.
2. Tclaps to Wexler for still getting a pre-run in the downpour, and for the “Mr Helper Award” on the KB Thrusters.
3. Gotta have thick skin around here. Flip Phone lasted through three “country” songs of abuse (with Clueless adding the air quotes) before moving to his second-favorite mix starting with Enter Sandman. Solo Cup: “shoulda led with that”
4. But seriously, Flip Phone, what was that thing? Looked like one of those inflatable balls with a handle kids used to bounce around on. (raise your hand if you know what I’m talking about). Per Kojak, Flip Phone should go for the IKEA version next with the built-in speaker. Unfortunately, it only plays ABBA….
5. Love Practice’s enthusiasm…about everything. Solo Cup has big shoes to fill leading tomorrow’s Q Source Grinder (0830 at Rocky River Coffee).
6. Good times at coffee with Flip Phone, Kojak and Oz. Starsky made an appearance on his way to “work” as well.
7. Lots going on, but coming up soon is the Charlotte Marathon next weekend. Volunteers are needed for the F3 and Speed for Need tent at the Expo on Friday. There are still some hour-long slots open, especially at 5pm and 6pm. Sign up here if you can help out and see Exit54 with any questions.
Cheers!
Gamma
7 Comments on “DJ Iron”
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Thanks for coming out this morning!
I got all Jacked up listening to the Rascal Flatts Ballads during those Side Triceps Push-Ups!
My “bell” is 30.8647 pounds (that’s 14kg for the rest of the world) of pure awesome: BPA-filled plastic, bought at a German discount retailer, made in China, looks like it’s 80lb, with a built in playlist. #BAM
You’re welcome for the tunes. Sometimes you need a good cry during kettlebells.
Definitely worth rolling out of bed and venturing out in the rain this morning! Solid workout, solid dudes, and solid laughs. Fun times…
‘Mr. Helper Award’ makes it sound like I was walking around helping everyone with their thrusters….
That was hands down the best chatter I have ever heard. I can’t stop laughing!
‘Soo….what did the guys think of your playlist?’
‘Is the music coming out of the Kettlebell?”
‘That was a hell of a sylvester stallone impersonation”
‘Stop worrying about how much time is left!’
#showtokonw
Ok, I hadn’t thought of the thruster-helper angle, but that’s even better…and creepier. Agree on the chatter – one of the many reasons it’s my favorite workout of the week. Best combo of 1st and 2nd F!
Glad to see that Flipphone finally graduated from his M’s kettlebell. I was actually intimidated of his Lidl kettlebell until you realize it’s actually hollow. But no quit in Flipphone anyway.
But seriously Gamma thanks for the reminder to slow down and do good reps. I definitely need that reminder. Solid lead!!!