June 4th, 2021 By SheepDog

Twelve fans of the music stylings of Tom Hamilton, Joey Kramer, Brad Whitford, Joe Perry and Steven Tyler (aka Aerosmith) made it out to Stallings Road park for a post rain shower humid and warm beatdown that is really a @YellowCake cover.  I’m not sure you can call the music heavy metal but the kettlebells sure were getting that way by the end of the work out… which went like this:

Warm-O-Rama:

• SSH x 20
• ISP x 15
• Abe Vigoda’s x10
• Penny Pickers x10
• Mountain Climbers x10
• Arm circles forward small and big, arm circles back small and big and then Michael Phelps

The Thang:

Nothing fancy.  Start the Aerosmith Greatest Hits play list and get moving.  Three rounds of exercises working from up in the air to down to the ground like an elevator.  Bell carry around the shelter in between each round alternating arms half way through.  Twenty reps unless otherwise noted.

Round 1:

• Thrusters
• Upright Rows
• Lawnmowers – left and right
• {there were supposed to be Lunges here but they didn’t make the charts}
• 10 Burpees
• WWII’s with the bell

Round 2:

• Tricep Extension
• Curls
• Bent over rows
• Goblet Squats
• 10 Switch Hand Merkins
• Chest Presses

Round 3:

• Halos
• Kettlebell Swing
• Dips – with the bell optional
• Sumo Squats
• 10 Diamond Merkins
• Skull Crushers

Bonus Round – 5 reps of all the above with bell carry in between round groupings

Encore – 5 reps of Deadlift to Shoulder Press switching sides each time

Mary:

Audience participation with 10 reps each:

• Freddie Mercury’s – YHC
• W’s – Clueless
• Squirm – Papa John
• WWII’s – Mad Dog
• LBC’s – Bearclaw
• 6 Inch Up Downs – Jiffy
• Pretzel Crunch (both sides) – Ripkin

COT – Count-O-Rama, Announcements and Prayers:

• Today is the official 8th anniversary of F3 Harrisburg
• Tomorrow’s convergence at Harrisburg Park starts at 6am and runs until 8am.  Coffee and bagels in front of Percent Tap House after.
• The celebration continues Saturday night at 6pm at Phar Mill Brewery
• Let Koozie know if you got any cans of Shovel Flag from The Sulfock Punch brewery that seemed flat as he would like to make up for it
• Virtual 5k – look for details on Slack from Jiffy
• Mongoose took us out with a well summed up prayer of all the things that the rest of us were thinking

Moleskin:

#Tclaps to @Espresso, @Pancake, @Clueless, @Wexler and @Deadhead for the prerun.

Thank you all for braving the elements and coming out to support my lead even though most of you are signed up for tomorrow’s 2 hour extravaganza.  It is my honor to lead this group of exceptional men.  We all make the choice to get up early (which is uncomfortable) in order to work out (even more discomfort) but it adds to our betterment as individuals.  These choices to start off on the right path remind me of a quote…

“You have brains in your head. You have feet in your shoes. You can steer yourself any direction you choose.” -Dr. Seuss

Harrisburg, Harrisburg Iron, Kettlebells

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