December 22nd, 2023 By Gamma

The 11th Day of Christmas brought us kettlebells-a-swinging, as well as 11 men who chose to work hard this morning.

Date: 12/22/23
Workout: Harrisburg Iron
Pax: JD, Bear Claw, Hacksaw, Mad Dog, Deadhead, Othello, Uncle Floyd, Kojak, Constitution, Magic Mike, Gamma
QIC: Gamma

#disclaimer

Warm-Up
High Knees
Various stretches
Yurpee with a few more stretches
Mountain Climbers x10

Main Event:
At the shelter:
11 Swings
10 Single-arm Overhead Presses (each arm)
9 Sit-Up/Presses
8 Single Arm Curls (each arm)
7 Pullovers
6 Single Arm Triceps Extensions (each arm)
5 Lawn Mowers
4 Front Raises
3 Dead Lifts
2 Lateral Raises (each arm)
1 Burpee Thruster

Run to the corner of the lot
11 LBCs
10 Calf Raises
9 4-ct Flutter Kicks
8 Mericans
7 Low Dollys
6 Squats
5 WWIIs
4 Wide Mericans
3 Lunges (each leg)
2 Diamond Mericans
1 Yurpee

Run back to the shelter
Repeat starting at 10, then run back to the corner, starting at 10
Continue down to 1 or until time is called

COT

Moleskin
1. After a ton of travel, and some good ‘ole fashion laziness, great to be back out at kettlebells. Thanks for joining me and making it a perfect 11 pax. Otherwise, we would have had to kick someone out of count-o-rama to get there.

2. Tclaps to Kojak, who was the only one to finish all 11 rounds, with no time to spare. Didn’t think it was possible, but he seemed to speed up as the workout went on. Othello was pretty close behind. Constitution would have been had he not been forced to keep the kids from fighting over the music. To finish the entire round meant completing 572 reps and around a mile of running.

3. Way too much running for a KB workout, but probably a good mix.

4. Hacksaw: “Was it a kid in that car?”
Gamma: “No, it was an old guy. Like, JD old.”
JD: “No one is that old.
Gamma:

5. Great times at coffee with Deadhead, a pre-PT Starsky, a post-run Birdcage, a pre-workout Wexler and a post-Bible study Talladega. We may go separate ways, but it all ends up at coffee.

6. Topics included fitting 4 weeks of PTO into the last week of the year; the diversity of Valdosta, GA; potential locations for a cigar bar; NIL and transfer portal’s impact on college football; SNL skids; and most importantly, the Lions’ road to greatness

7. Wexler has the Q for the 12th Day of Christmas workout at the Rail Yard.

Cheers!
Gamma

Harrisburg, Harrisburg Iron

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