November 4th, 2016 By Cooter_MECA

13 Pax gathered in the Gloom for some kettle bell work.  The temperature was perfect!  It went like this:

Warm – up

• Mosey to the end of the parking lot
• Imperial Storm Troopers (ic) X10
• Seal Clap (ic) X10
• Merkin (oyo) X10
• Shoulder and Chest stretching
• Mosey back to Kettlebells

The Thang

3 sets of different exercises/ cardio in between

• 2 hand Tricep Extensions              X15         X10         X8
• Lawn Mowers (L/R)                        X15         X10         X8
• Sumo Squat                                    X15         X10         X8
• Kettle bell Merkins (/ side)                X10         X8           X6

As a group –In between decreasing reps, jog to shelter, find a bench and do 10 step ups each side

• Curls (7X7X7)
• Chest Press                                         X15         X10         X8
• Dead Lift                                              X15         X10         X8
• Shoulder Press (L/R)                          X15         X10         X8

As a group – In between decreasing reps, Jog to 2nd island do 20 LBCs OYO

• Upright Rows                                     X15         X10         X8
• Outhouse Curls                                  X15         X10         X8
• KB Swing                                            X15         X10         X8
• Lunge (L/R)                                         X10         X8           X6

As a group– In between decreasing reps, Jog to 1st island  do 10 merkins OYO

Mary

1. 20 LBC (ic)
2. squirm (ic)

COT

• Thanks for taking us out Helga

Announcements

• @Kojak and @Flip Phone are Q’ing the Operation Sweet Tooth.  Pre-blast is posted here.
• We will be supporting the local charity of the Church of God Children’s home, Concord – http://www.cogch.org/.  Planning to have all donations collected by Christmas party on December 3rd.
• Christmas Party planned for Dec 3rd @ Hawthornes.  See Gamma or Dick Tracy for details.
• Two 5k’s in the area November 19th:  Bradford Park and Santa Run in Concord

Moleskin:

• Thanks for the opportunity to lead gentleman!  Have a great weekend.

Harrisburg, Harrisburg Iron

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