October 8th, 2021 By Gamma

9 men posted at kettlebells with the promise of upper body work, and did not leave disappointed…

#disclaimer

Warm-up
SSHs x20
Mountain Climbers x10
Arm Circles
Shoulder/Arm Stretches

Main Event

First Evolution
3 rounds of 3 sets of a combination of exercises with no breaks in between
10 Single-Arm Presses (each side) then 10 Lawn Mowers (each side), repeat, repeat
10 Mericans then 10 Mountain Climbers, repeat, repeat
10 Curls then 10 Triceps Extensions, repeat, repeat

Repeat all three combinations, but with 4 sets of 8 reps…..then do it again with 5 sets of 6 reps (for a grand total of 552 reps)

Second Evolution
5 Burpees
10 Pullover Sit-Ups
10 O/H Presses
Repeat, repeat

10 High Rows
10 Seated Incline Presses
10 Outhouse Curls
Repeat, repeat

Mary
LBCs (w/KB on chest) x15
Flutter Kicks (w/KB two inches off the ground above your head ) x25

COT

Moleskin
1. Strong work this morning. The Merican/Mt.Climber combo gets me every time.

2. Great to see SSMinnow back out there. He saw I was leading KBs and correctly assumed there would be no running!

3. Great effort by the entire pax, but it’s always inspiring to see the double-respects leading the charge. Always 100% effort by Minnow, Bear Claw and Practice. Bear Claw even intimidated a would-be Park visitor into turning right around and leaving…

4. Tclaps to Sheep Dog for the very humid pre-run.

5. If Solo Cup would start paying taxes, Parks & Recs could probably leave the the lights on for us, but we managed through with the aid of an iPhone and the soft, warm glow of Coca-Cola. And let’s face it, some of us look better in the dark.

6. As Hacksaw pointed out, we had core work Tuesday, leg work Thursday and upper body today. Sounds like a good week to me….only tainted by that running nonsense on Wednesday.

7. Fully expected Kojak to breeze through in machine-like fashion, but Dr. Lecter and Papa John weren’t far behind.

8. Awfully nice of Wexler to save our seats at coffee, clearly having shooed away all his groupies.

9. The 2022 Craft Beer Half is scheduled for March 26th and registration is open. If we get enough of us going, we may plan a post-race gathering. Those of us manly enough to “run” it this year were given a super-secret, personalized discount code but you can see if it still works for you: CRAFT2021. Offer expires Sunday.

10. Keep the prayers going for Flip Phone’s family; continued recovery for Minnow, Koozie, Big Bird and Teen Spirit as well as JD.

11. Constitution has the Q at The Rail Yard tomorrow.

Cheers!
Gamma

Harrisburg, Harrisburg Iron

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