December 3rd, 2021 By DrLecter

Pax: JD, Practice, Oz, Wexler, Clueless, Gamma, Smokey, The Count, Tar Tar, Hacksaw, Ripken, Dr. Lecter

Q: Dr. Lecter

Date: 12/3/21

 

Milder temperatures brought out a good crowd for kettlebells this morning and they were treated to a repeat from 3 years ago. Back then, YHC added the fourth circuit because we got through the first three so fast and this time we finished all four and started the first one again. We must be in better shape than 3 years ago…

 

Mosey to far end of parking lot

Disclaimer

Warm-o-rama

SSH x15 IC

IST x15 IC

Mountain Climbers x15 IC

Penny Pickers x15 IC

Shoulder stretches

 

The Thang

4 circuits of 3 exercises each, 10 reps each exercise, repeat each circuit 3x. OYO

Circuit 1

Kettlebell thruster

Lawnmowers – each arm

Kettlebell swing

Circuit 2

Deadlift

Shoulder press – each arm

Suitcase carry to end of parking lot and back, switching hands on the way back

Circuit 3

Upright row

Lunge – each leg

Plank pull throughs – each arm

Circuit 4

Sumo squat

Outhouse curls

Tricep side raise – each side

We finished in time to repeat the first circuit for two rounds.

Mary

LBC x15 IC

Low Dolly x15 IC

Pretzel Crunch x15 IC

COT

Moleskin

• Prayers for quick recoveries for Hammerhead and Hot Rack after surgeries.
• Keep Wexler’s brother in your thoughts and prayers as he recovers from surgery to stop some bleeding in his stomach.
• Continue to remember Banjo Boy and his family as the doctors work to figure out what is going on with his father-in-law.
• Congrats to The Count – his wife is expecting their first child!
• Remember those who are struggling during the holidays. If this is you, reach out to someone and talk about what you’re going through. You’re not alone in this.
• First MECA Run, Beer and Ear on Monday at 6pm at Pharr Mill Brewing. A chance for a quick run (1, 2 & 3 mile options) a beer and a chance to sit down and talk with other guys about life.

 

Harrisburg, Harrisburg Iron

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