July 2nd, 2021 By SheepDog

Seven of Harrisburg’s undaunted by the weather forecast (or maybe just not traveling this weekend so had nothing better to do) converged on Stallings Road park to lift some weight in hopes of getting a little better.  During the beatdown @Solocup was asked about his Slack post and what he had against Bon Jovi.  He gave us his expert opinion that their music was essentially a vacuum (but in not so nice of terms) and that they were an earlier version of N Sync.  No one took exception to these opinions until he offered a similar critique of Jimmy Buffett while ZBB’s Knee Deep was playing.  At this point the subject was changed to summer time travel… which was probably for the best.  After all, who doesn’t love Virginia’s Smith Mountain Lake?

Here was this morning’s agenda:

Warm-O-Rama:

Mosey to the end of the parking lot and then…

• SSH x 20
• ISP x 15
• Abe Vigoda’s x10
• Penny Pickers x10

… and then mosey back to the shelter as the rain moved in for arm circles forward small and big, arm circles back small and big and then Michael Phelps.

The Thang:

This day’s kettlebell “fun” was a Tabata beatdown while being entertained by the Zac Brown Band’s greatest hits.  The PAX did 5 tabatas with 8 cycles each and a 15 second rest in between tabatas.  A cycle being made up of exercise 1, exercise 2, core work, exercise 1 again, exercise 2 again, core work final, exercise 1 final, exercise 2 final.  Cycles were 50 seconds long with 10 seconds rest in between.  If you do the clock math then it comes up to 40 minutes and 10 seconds.  Here is the meat and potatoes:

Tabata 1:

• E1 -Sumo squat
• E2 – Switch Hand Merkin
• C – American Hammer

Tabata 2:

• E1 – Upright rows
• E2 – Lawnmowers (switch arms after 25 seconds)
• C – WWII’s with the bell

Tabata 3:

• E1 – Thrusters
• E2 – Dips (with bell option)
• C – W’s with bell

Tabata 4:

• E1 – Curls
• E2 – Lunges (alternate legs and switch hands with bell)
• C – LBC w/ bell

Tabata 5:

• E1 – Tricep Extension
• E2 – Kettlebell Swing
• C – Plank

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

• July 31st at 9am will be the inaugural @Hammerhead 5/10k
• More details to come about the July 10th Ultimate Frisbee match (against Concord?)
• Having good thoughts for @Clueless, @Pancake and @Mongoose as they finish up their 10 Day ~60 mile backpacking trip at Philmont.   Can’t wait to hear the stories.

Moleskin:

#Tclaps to @SoloCup for the prerun and @Bull, @Pocahontas and @Exit54 for the fly by.

Thank you all for braving the elements and coming out to support today’s workout.  I hope it was challenging for all.  This was my first Tabata outing and I think it went pretty well.

Some highlights from Coffeteria (got to show to know):

• Yellowstone good.  Bachelor/Bachelorette bad.  My Octopus Teacher interesting.
• More people vacation in swampy New Jersey than you would imagine.
• Kentucky is nice but Hazard is not on the agenda.
• Parts of New Mexico are surprisingly cool during the summer.
• SCUBA diving is best done (and remembered) when not hungover, in warm water and with decent visibility.  Um… duh?
• @Gamma’s wife was able to make it to Coffeteria which begged the question of: where is @Gamma?

Harrisburg, Harrisburg Iron, Kettlebells

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