Sling it again, Sam
All Harrisburg BackblastsApril 18th, 2025
Date: 04/18/25
AO: #f3harrisburg
PAX: @Bearclaw , @redtape, @Constitution, @Hacksaw, @goldrush,@SSMinnow, @Uncle Floyd
Q: @Uncle Floyd
Count: 7
FNGs: 0
A fearsome PAX of 7 emerged to sling iron, share some light mumblechatter and get better to the sounds of Motown on the boombox.
Warmarama
SSH, IST, Hillbillies, Seal Clap & Vertical Seal Clap, Bob & Weaves, Arm stretches and runner’s stretch, 12 couunt (mostly) in cadence.
The Thang
4 Rounds of Kettlebell
10 reps per exercise; 3 exercises per round each of 3 exercises per round, working down in sets from 10, 9, 8 down to 1. In between sets, walk around building with coupon extended with one arm.
Round 1:
Kettlebell Swings (10 reps), Kettle Squats (10 reps), Upright Rows (10 reps); then, Kettlebell Swings (9 reps), Kettle Squats (9 reps), Upright Rows (9 reps); then Kettlebell Swings (8 reps), Kettle Squats (8 reps), Upright Rows (9 reps); then Kettlebell Swings (7 reps), Kettle Squats (7 reps), Upright Rows (7 reps) repeato down to 1 rep.
Walk around building with coupon extended with one arm or two arms
Round 2:
Curls (10 reps), Standing Overhead Press (10 reps), Tricep Extensions (10 reps); then 9, 8, 7, 6, 5, 4, 3, 2, 1
Walk around building with coupon extended with one arm or two arms
Round 3:
Lying on picnic tables, Tricep Overhead Extension (10 reps), Bench Presses (bench presses) Kettle Flutter Kicks (10 reps); then 9, 8, 7, 6, 5, 4, 3, 2, 1
Walk around building with coupon extended with one arm or two arms
Round 4:
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10 Lawnmowers (LH); 10 Lawnmowers (RH); 10 Merkins; then 9, 8, 7, 6, 5, 4, 3, 2, 1, etc.
Outro
To complete our workout we went to the playground and took turns doing pullups and arm hangs, set of 5 on our own.
COT– Prayers/Announcements
- Prayers for @goldrush’s mim for safety as she journey’s to her son’s home from Hialeah, FL and for @Hacksaw’s uncle’s family that they would be comforted after his recent passing.
- Journey to the cross (tonight!) – Providence Baptist Church 4/18. Signup Link
- Good Friday Fish Fry on April 18th, 11 am – 7 pm! More Details Here
- Harrisburg Presbyterian Cookout Fundraiser on April 19th, 11 am – 7 pm!
- Saturday 4/26 – Harrisburg 5K @Harrisburg park – 9am, and MeCa’s 11th anniversary at UNC Charlotte – 7am. Harrisburg Beatdown cancelled.
- Night of Jazz @Jay M Robinson High School – April 29 – 6:30pm buy ticket here
We ended COT with a meaningful minute as we reflected on the Cross or whatever else we were thankful for. Always a pleasure a pleasure to lead, y’all are a blessing in my life! 👌🙏🏼👍