August 25th, 2023 By Uncle Floyd

11 men emerged from the rubble of last night’s super storm to score a great Kettlebell beatdown at Stallings Park on this Aug. 25th morning. We also welcomed a FNG into the family, welcome @Lugnut!

Pax: @PoppaJohn, @Goldrush, @Redtape, @Lugnut, @Zin, @Bearclaw, @Constitution, @Firebrand, @Gamma, @Othello, @UncleFloyd

Q: @UncleFloyd

Warmup (12 reps in cadence)

• • Side Straddle Hop
  • Imperial Storm Trooper
  • Hillbillies
  • Arm circles
  • Windmills Arms wider than shoulder, touch opposite toe with hand 1)
  • Grass Grabbers (step feet apart, touch ground)
  • Bobby Hurley (squat, both hands slap the grounds like Duke BBall jump up shot)
  • Appolo Ohnos

The Thang

Stay in a circle:

• Kettlebell Thrusters x 20 IC 10 flap jack (hold kb by shoulder, arm out to the side for balance, eyes forward, down 90 with weight inside knee/back straight, thrust up, weight up)
• Goblet Squats x 20 IC standing, hold kb by handles at chest height. Drop into a deep squat
• Lunge Walks with KB

Repeated 2 or 3 times

Partnered Up for the Foxhole Jail Break (cinder block):

PAX bearcrawl/dragged the KB to his partner, ran back to his place

Partner: bearcrawl/dragged KB to PAX, then run back to his place

(Repeat 3x)

New exercise, foxhole jail break, where 1 partner sprinted to his buddy’s foxhole across the parking lot, handed of his ammmo (cinder) off to his partner and sprinted back to his own foxhole without getting blown up (some close calls, but we all made it 🙂— 5x

2 sets of 3 KB exercises

• Tricep extensions x 10 IC
• Upper chest press x 10 IC
• Bicep curls x 10 IC

 

• Upright rows x 10 IC
• Kettlebell swings x 10 IC
• Ground to overhead (deadlifts) x 10 IC
• Repeato 2x

Mary

Six Minutes of Mary (in cadence)

• Flutter Kick (hands v butt, feet xtd) (10 reps)
• Little Baby Crunch (10 reps)
• Pretzel Crunch (10 reps)
• Freddie Mercuries (10 reps)
• Box Cutters (10 reps)
• American Hammers  (10 reps)
• Superman (10 reps)
• People’s Merry

Mosey to end of parking lot

Prayers: for Gamma’s son, who in ROTC training this weekend, for health and strength and encouragement, and for @Lugnut’s Dad, for a speedy recovery from prostrate cancer. God is able! Amen, we commit these two to your care, in Jesus’ Name.

 

f3harrisburg, Harrisburg, Harrisburg Iron

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