October 15th, 2021 By SS Minnow

Great morning for a workout!

Seven of Harrisburg’s finest completed 3+ rounds of 10 x (60 sec on / 0 sec off) kettlebell AMRAP….basically 10 KB exercises for 1 minute each. We took a 60 second break between sets.

This was all set to the tunes of the Beatles last album, Let It Be.

Warm-o-rama

• Mosey to end of parking lot
• Side straddle hop
• Imperial storm trooper
• Merkins
• Mountain climbers
• Mosey back to the bells

The Thang

3 + sets oft this: 

1. Goblet Squat…60 sec
2. Lawn Mower…60 sec
3. KB Swing…60 sec
4. Tri-cep Extensions…60 sec
5. Forward lunge…60 sec
6. Flutter Kicks (arms behind your head 6″ off pavement or straight up w/KB)…60 sec
7. Dead Lift – Upright Row…60 sec
8. Sit-up to Press (KB on chest to arms up)…60 sec
9. Halo…60 sec
10. Slingshot…60 sec
11. Rest … 60 sec

Peoples Mary

• Squirm (thanks Smokey!)
• Freddy Mercury (thanks Ripken!)
• Bear? (thanks Hack Saw!)
• Finnish with LBC by YHC

Moleskin

• Thanks for coming out, guys. Lot of hard effort by everyone!
• It is great to be back out with you guys after my knee surgery
• Thanks for accommodating my trip down memory lane with Let It Be.
• Great job calling out who was singing the songs

Coffee was great too…Wexler joined for coffee and had advice of which movies/shows to see/not see

 

Keep EH’ing!

 

 

Harrisburg Iron

---