August 24th, 2018 By TBone

8 Harrisburg Iron Heads descended upon Stallings Road Park on a cool, crisp morning for what was promised to be a fun round of kettlebells.  YHC “stole” from his own previous work, but made sure to note that the owner didn’t mind.  Here’s what happened next…

Warmup
SSH x 15
Windmill x 10
Cotton Pickers x 10

The Thang

Circuit #1 – Reps 10,8,6,4,2
KB Deadlift
Merkin
KB High Pull
Merkin
KB Swing
Merkin
KB Goblet Squat
Merkin
*Merkin reps x 10 throughout for a total of 200

Circuit #2 – Reps 10,8,6,4 (No time for set of 2)
Single Arm Chest Press
Farmer’s Walk to Next Island
Single Arm Shoulder Press
Farmer’s Walk Back
Burpee w/ High Pull
Farmer’s Walk to Next Island
Outhouse Curls
Farmer’s Walk Back
Lawnmowers
Farmer’s Walk to Next Island
Tricep Extensions
Farmer’s Walk Back

Mary
LBC w/ KB x 15
Low Flutter w/ KB x 15

COT

Moleskin

• Thanks for the opportunity to lead.  It’s something that I should do more often.
• Glad to see @Helga back out this morning!  We’re glad they let you back in.
• Strong push by everyone out there this morning!  There was an obvious focus on upper body.  Specifically things that may not get hit too hard during a typical bootcamp.
• Murph Monday next week.
• Q Source Grinder at Rocky River Coffee this Saturday following Railyard
• Hope Over Heroine 9/7-9/8 in Kannapolis (SS Minnow/Terrible Towel).  PB available on Slack.
• Hit The Bricks 5K on 9/15

 

 

 

 

Harrisburg Iron

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