December 27th, 2019 By escalade

6 Men found their way to the park today for a KB Beatdown to tone up the holiday flab.   YHC was feeling a little lazy with the beatdown plans and decided to just come up with 10 exercises and keep repeating them until time ran out.   Thinking we would only have time for 3 sets, the 4th set was the Christmas gift that just kept giving.  Here’s how it went:

Warm up:

• Run to end of lot for disclaimer and:
• 15 SSH
• 15 IMP Storm Troopers
• 10 Windmills
• Run back to the Kettlebells

The Thing:

4 Sets of 10 exercises increasing the reps by 2 each set and starting with 10 Reps.  Run full length of the parking lot in-between each set.

• 10, 12, 14, 16  Kettlebell Swing
• 10, 12, 14, 16 Curls
• 10, 12, 14, 16 Shoulder Press
• 5, 6, 7, 8  Merkin Row each arm
• 10, 12, 14, 16 Tricep Extensions
• 20, 24, 28, 32 Calf Raises (2 x’s the set rep count.)
• 5, 6, 7, 8 Bent Row each arm
• 5, 6, 7, 8 Figure 8 each direction
• 5 , 6, 7, 8 Slingshot each direction
• 10, 12, 14, 16 Skull Crushers

Mary:

• 20 LBC
• 20 Reverse Crunch
• 15 Low Flutter
• 15 Pretzel Crunch
• 15 Mason Twist

The Moleskin:

1. Great to lead the KB workout. When used properly, the KB is a muscle making, soul crushing machine.
2. Making it to the 4th set of reps was a surprise.   T-claps to Exit 54 for making it to round 5 with 18 Reps!  That was hard work brother.  Really, the entire PAX showed up ready to work!  Lots of work and little mumble chatter.
3. Thanks Exit 54 for pointing out the fact that YHC was wearing sunglasses on his head (at 5:30AM.)  To answer the PAX:  Yes,  I am actually that cool…  No, I usually prefer to sleep without sunglasses.  How can anyone this amazing resist looking in the mirror all day?!  Seriously, who has time to plan a workout with this face and sunglasses?
4. As usual, Coffeteria was the best part of the morning.

Here are some important updates:

1. Sign up for the Gremlin.  1/18.    I did.
2. Show up to the F3 Harrisburg party 1/10 – Pharr Mill Brewery.
3. Make a resolution to Post X# of times in 2020.    150 is my personal goal.  What is yours?

Harrisburg, Harrisburg Iron

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