July 22nd, 2022 By PapaJohn

WHEN: 07/22/2022

QIC: PapaJohn

PAX: TarTar, Deadhead, Hacksaw, Escalade, PapaJohn

Small crowd for kettlebells this week. Seems to have been a small group for every workout the last few weeks. I had to get one last workout in before the beach next week, so the ladies will have something to look at (even if it is to point and laugh). Anyway, here’s what we did:

Mosey to end of lot

1. SSH – 15
2. Windmill – 15
3. Penny pickers – 15

Mosey back to bells

Chiabata – 45 seconds on, 15 seconds rest (1 minute rest between rounds)

4 rounds of 8 exercises

1st and 3rd round:

1. Deadlift
2. Upright row
3. Right leg lunge
4. Left leg lunge
5. Shoulder Press
6. Curls
7. Merkin
8. Flutter kick

2nd and 4th round:

1. Sumo squat
2. Lawnmower – left arm
3. Lawnmower – right arm
4. KB Swing
5. Step ups
6. Overhand Curls
7. Overhead pull (2nd) / Skull crusher (4th)
8. Reverse crunch

Still had a few minutes left so:

Burpees – 10 OYO

Mary:

1. Squirm (PapaJohn)
2. Boxcutter (Deadhead)
3. W – TarTar
4. Freddie Mercury (Escalade)
5. LBC (Hacksaw)

It was warm and muggy out there today. Everyone fought through it and is the better for it. Great work!

Announcements:

August 12th, Frank Liske Park is the F3 picnic. Sign up please with what you plan to bring. Apparently, you better not be bringing any potato salad!!

Thank you to Hacksaw for taking us out with a prayer.

See you guys in August!

Harrisburg, Harrisburg Iron

---