November 20th, 2015 By Gamma

YHC had two kettlebell workouts in mind – with a little running mixed in; and one with kettlebells, the whole kettlebell and nothing but the kettlebell. With Road Warrior on Wednesday and another 4-ish miles packed in to @ScheduleC’s bootcamp workout yesterday, we went with Option B.

Missed a lot of our Friday regulars, but 4 of the most dedicated posted, and it went something like this….

Warm-up
SSH x15
Slow Windmill x6 (don’t ask, cuz I don’t have a good answer)
Slooooow Mericans x5
Arm Circles

Main Event – standard pyramid with 10 rounds
4 KB Clean/Presses
8 KB Cross-over Mericans, 4 KB Clean/Presses
12 KB Sumo Squats, 8 KB Cross-over Mericans, 4 KB Clean/Presses
16 KB Side Plank Rows, 12 KB Sumo Squats, 8 KB Cross-over Mericans, 4 KB Clean/Presses
20 KB Outhouse Curls, etc…
24 KB High Rows, etc…
28 KB Triceps Extensions, etc…
32 Single Arm KB Shoulder Presses, etc…
36 KB Lawn Mowers, etc…
40 KB Chest Presses, etc…

No time for Mary. Ran out of time with a few exercises to go, but unanimous decision to complete the pyramid. Overall, we did…
40 KB Clean/Presses
72 KB Cross-over Mericans
96 KB Sumo Squats
112 KB Side Plank Rows
120 KB Outhouse Curls
120 KB High Rows
112 KB Triceps Extensions
96 Single Arm KB Shoulder Presses
72 KB Lawn Mowers
40 KB Chest Presses
….for a total of 880 reps.

COT (Cooter takes us out)

Moleskin
1. As always, thanks for the opportunity to lead. It’s pretty humbling to know these great men are following your directions, placing their trust in you. If you haven’t Q’d a workout yet, you’re missing out on something big. Here is the link to sign up.

2. It was noted that we had gotten used to @UCB running past us on Friday mornings, but we haven’t seen him in a while. We all knew he recently completed an Iron Man, but didn’t know he did so with a stress fracture in his foot. That’s one tough dude. Heal up soon, @UCB!

3. @Othello reminded us of the rule that you never question the Q….unless he does something stupid. Then he’s fair game.

4. @Clueless is still one of the strongest I’m-not-a-runner-but-just-completed-a-marathon guys I’ve ever met. Hope the knee is getting better.

5. Most guys start F3 with bootcamp workouts, then eventually venture into the ‘specialized’ workouts, but not @Cooter. I don’t think he’s ever been to a bootcamp, but hasn’t missed a Warrior One or Harrisburg Iron in a while. That’s one of many things I love about F3 – a variety of workouts and you pick what works for you. Keep it up, brother, and thanks again for taking us out this morning.

6. Sounds like there was some great work over at Acceleration with @BBQ at the helm. Combined, 9 chose to get faster or stronger this morning.

Pax tibi,
Gamma

Harrisburg, Harrisburg Iron

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