June 26th, 2020 By Gamma

Instead of tapering for the big race tomorrow, 17 of Harrisburg’s finest posted for kettlebells and were rewarded with almost no leg work…

#disclaimer
Warm-up
SSHs x15
Mericans x10
Various arm/shoulder stretches

Main Event

Round 1
10 KB Mericans (L)
10 Lawn Mowers (L)
10 KB Mericans (R)
10 Lawn Mowers (R)
Repeat with 8, 6, 4, 2
Regular Mericans until muscle failure
Cool down jog to the end of the lot and back

Round 2
10 Single Arm Shoulder Presses (L)
10 Single Arm Shoulder Presses (R)
10 Single Arm High Rows (L)
10 Single Arm Shoulder Presses (R)
Repeat with 8, 6, 4, 2
Two-handed Overhead Presses until muscle failure
Cool down jog to the end of the lot and back

Round 3
10 Single Arm Curls (L)
10 Single Arm Triceps Extensions (L)
10 Single Arm Curls (R)
10 Single Arm Triceps Extensions (R)
Repeat with 8, 6, 4, 2
Cool down jog to the end of the lot and back

Repeat each round with only the sets of 10 and 8 reps

Mary
Flutter Kicks w/KBs pressed x25
LBCs w/KBs x20

COT
Moleskin
1. Great to see so many embracing kettlebells. Strong crowd, including four teenagers and three double-respects.

2. Obviously a lot tougher doing these exercises one-handed….but again, if you were able to do them with the same KB you usually use for two hands, time to think about getting a heaver KB to keep getting stronger.

3. Strong work by TBone with the solo pre-run.

4. Good to see HoneyDo back on this side of the tracks.

5. Rare trash-talk from Practice: “I guess some people get to muscle failure faster than others….”

6. Trying to figure out what the smirk on Exit54’s face meant the first time I mentioned “regular Mericans until muscle failure.” Pretty sure he was thinking “well then I’m gonna be here a while…”

7. Prayers out to DT’s family after the passing of his grandmother.

8. Will see most of you in the morning. Reminder, unless someone steps up to lead, no Rail Yard tomorrow as most of the group will be running the Extinction Race at Town Center. Sound off on Slack if you’re going to Q the bootcamp.

Cheers!
Gamma

Harrisburg, Harrisburg Iron

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