January 2nd, 2026 By Uncle Floyd

Date: 01/02/26
AO: #f3harrisburg
PAX: @Hacksaw, @Misfire, @Constitution, @Uncle Floyd, @Bunyan, @Bearclaw, @SSMinnow, @Othello, @JD, @CarpeDiem
Q: @Uncle Floyd

FNGs: 0

Count: 10

Ten PAX affirmed their accountability to each other and showed up in 30-ish degree weather to sling iron to a mix of workout Rock tunes on the boombox, including Single-Leg Romanian Deadlifts (or Single-Leg Touchdown) performed contralaterally (KB in opposite hand to standing leg)–an excellent balance, posterior chain, and core stability move.

Disclaimer and prayer: That the workout wouldn’t get easier, but that we would get stronger in relation to it.

Mosey around the tennis courts and the length of the parking lot, returning for Warmarama.

Warmarama

Breathing exercise, SSH, IST, Hillbillies, Appolo Ohnos,  Seal Claps, Vertical Seal Claps, 5 Burpees.

The Thang

•  4 rounds

•  Descending reps from 10 down to 1

•  3 exercises per round

•  Coupon carries in between, along with plank while waiting for the six

Workout: 4 Rounds of Kettlebell – Descending Ladder

Perform each mini-set straight through (e.g., all 10s, then all 9s, etc.), then do the coupon carry before dropping to the next rep count. Switch arms/legs as noted for balance.

Between every rep drop (after 10s, 9s, …, 2s):

Walk around the building (or a lap) holding the coupon overhead — one arm or two arms (switch arms each carry if desired).

Round 1: Lower Body Power

•  Kettlebell Swings

•  Kettlebell Thrusters (or Goblet Squats if thrusters feel off)

•  Upright Rows

10 reps each → 9 → 8 → … → 1

(Keep swings and upright rows consistent; swap in squats after the 10s like the original.)

Carry overhead.

Round 2: Upper Body Push/Pull

•  Curls

•  Standing Overhead Press

•  Tricep Extensions

10 reps each → 9 → 8 → … → 1

Carry overhead.

Round 3: Work on Your Balance

•  Single-Leg KB Touchdowns (Left Hand KB / Right Leg standing)

•  Single-Leg KB Touchdowns (Right Hand KB / Left Leg standing)

•  Kettlebell Swings (two-hand or alternate for recovery)

10 reps each side → 9 → 8 → … → 1

How to do the Single-Leg KB Touchdown:

Stand tall holding the KB in one hand. Shift weight to the opposite leg (e.g., KB in left hand → stand on right leg). Hinge at the hips, keep back flat and core braced, extend the free leg behind you for balance, and lower the KB to touch the ground near your standing foot (or as close as possible without losing balance). Drive through the standing heel to return to upright. That’s 1 rep. Switch sides each set. Focus on control — this will torch your balance, glutes, hamstrings, and core.

Carry overhead.

Round 4: Bonus Pull & Core

•  Lawnmower Rows (Left Hand)

•  Lawnmower Rows (Right Hand)

•  Merkins (on the KB handles if you want extra challenge, or standard)

10 reps each → 9 → 8 → … → 1

Finisher: Glute Bridges with KB (hold KB on hips, 3 sets of 10-15 reps, or add a descending ladder if you’re feeling spicy).

COT– Prayers/Announcements

• @Colonel Steve- Recovery from recent surgery, and wife’s gall bladder surgery went well (and baby  ok too), praying for a quick recovery
• @constitution’s job search, praise for part-time work that had already come through
• @Lugnut’s wife Britney, for healing of migraines
• A few PAX unspoken requests
  • Shelly, Lily, Christian, Katerina, Todd’ family. Brenden and Brenden’s Mom
• Always an honor for YHC to servant-lead and get better; God Bless America

f3harrisburg, Harrisburg Iron

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