June 11th, 2021 By SS Minnow

Ten strong men got in three solid rounds of kettlebell sweat in the gloom to the sounds of the Beatles White Album.. There were also a couple of dubious looking characters hanging around at COT who may have sweated on their own.

For the energetic ten kettlebeller’s this is how it went:

Warm-a-rama

• Mosey to end of parking lot
• SSH
• IST
• Windmill
• Merkins
• Mountain Climeber
• Mosey back across parking lot

The Thang

Three rounds the following ten exercises (1 min each) followed by 90 seconds of rest.

1. Goblet Squat
2. Lawn Mower
3. Burpees
4. KB SwingMode
5. Tri-cep Extensions
6. Squat & Curl (2 curls per squat)
7. Dead Lift – Upright Row
8. Sit-up to Press
9. Slingshot (Figure 8 w/High Pull, alternate arms)
10. Squat to Press

Mary

• LBC w/bell
• Flutter Kicks w/bell
• Superman pulses
• Crunchy frog (thanks, Solo Cup)

Moleskin/Announcements

• Way to push hard, men! I saw several hard-earned puddles of sweat around the circle at the end.
• For the inquiring minds, Paul McCartney is 78 years old. He just released his 21st solo album in April of this year…rock-on, Sir Paul!
• Congratulations to Espresso and IHOP and the whole Hickory Ridge HS Track Team – 2021 Southwestern 4A Boys Champions!
• Lots of guys out this morning getting with kettle bells and many runners also.
• Kappa Foundation of Charlotte Healthy Achievement 5K is June 19. See Jiffy’s Slack post for details
• Pray for Clueless’s boss who has had complications after surgery

“I’ve got to admit its getting better. Its a little better all the time” – Paul McCartney

Harrisburg Iron

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