July 12th, 2019 By FlipPhone

14 men got their Kettlebell fix for this beautiful Friday.  Humidity was in full effect, but we weren’t deterred.  A little bit of dualing music selection going on making it more interesting.

My alarm pulled a @Calypso this morning.  It’s lucky I live close by.  We made it happen.

The workout went like this.

Warm Up

SSH x 20, IST x 15, Windmill x 12, Mountain Climber x 20, Circle Merican x 5ish

Circle mericans were a little tricky for the crowd this morning.  The Qs directions weren’t that clear … we’ll go with that …

Main Event

On each side of the parking lot — Curls, Triceps extension, overhead press

10, 15, 20 on one side – bear crawl with bell to the other side, same count on the other side, bear crawl with bell back with opposite hand

A little callus on your hands won’t hurt you, @HotSpot & @Calypso.  You’re welcome.  Your hands “might” not be softer than your girlfriend’s now.

@Coppertone has great taste in music.  It’s about time we had someone distinguished enough to enjoy some good music at Kettlebells.  Have fun at the Luke Combs concert!

Pavilion party

One legged squat-sits (each leg, right @SoloCup?) & Mason Twist

10, 15, 20

Playground Fiasco

I knew there were monkey bars to do pull-ups, but didn’t think there were only like 4 bars.

2 pax at a time go do 10 pull-ups, while other pax do a combination of squats, elbow plank, low flutter, SSH, mason twist

I had to make @Kojak look bad doing real pull-ups faster and in better form than him.  It’s true, just ask me.

Mary

5 yurpees with some slow stretch

Mason twist with the bell x 10ish

Crunchy Frog x 20

Announcements

Come out and support the day of @Wexler tomorrow.  Bull run, Rail yard, and QSource Grinder Q all built into one.  It will be a “Tri” fecta … get it???

COT

Prayers for @Coppertone’s family friend’s kid (Bentley) that’s 4-years old and has leukemia.  He had a recent fever that’s pretty bad and preventing him from getting his medicine.  Keep him and the family in your prayers.  Sounds like that could be very serious.

Prayers for a kid that plays ball with @Clueless’ kids.  He caught a ball in the eye and had to get a plate of some sort put in his face.  That sounds very painful.

 

Harrisburg, Harrisburg Iron

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