Iron Slingers…
All Harrisburg BackblastsAugust 1st, 2025
Date: 08/01/25
AO: #f3harrisburg
PAX: @CarpeDiem, @Constitution, @Uncle Floyd, @RedTape, @Bearclaw, @SSMinnow, @SheepDog, @DrLecter
Q: @Uncle Floyd
FNGs: 0
Count: 8
Eight PAX emerged into the gloom to sling iron and get better to a mix of Souther Rock tunes on the boombox and lots of fun mumblechatter.
Disclaimer and prayer: That the workout wouldn’t get easier, but that we would get stronger in relation to it.
Warmarama
Breathing/Arm Extensions, SSH, IST, Hillbillies, Appolo Ohnos, Low-Slow Squats, Seal Clap and Vertical Seal Claps, Arm/shoulder stretch
Mosey around tennis courts and length of the parking lot, then return to portico.
The Thang
4 Rounds of Kettlebell
10 reps per exercise; 3 exercises per round each of 3 exercises per round, working down in sets from 10, 9, 8 down to 1. In between sets, walk around building with coupon extended with one arm.
Round 1:
Kettlebell Swings (10 reps), Kettle Squats (10 reps), Upright Rows (10 reps); then, Kettlebell Swings (9 reps), Kettle Squats (9 reps), Upright Rows (9 reps); then Kettlebell Swings (8 reps), Kettle Squats (8 reps), Upright Rows (9 reps); then Kettlebell Swings (7 reps), Kettle Squats (7 reps), Upright Rows (7 reps) repeato down to 1 rep.
Walk around building with coupon extended with one arm or two arms
Round 2:
Curls (10 reps), Standing Overhead Press (10 reps), Tricep Extensions (10 reps); then 9, 8, 7, 6, 5, 4, 3, 2, 1
Walk around building with coupon extended with one arm or two arms
Round 3:
Lying on picnic tables, Tricep Overhead Extension (10 reps), Bench Presses (bench presses) Kettle Flutter Kicks (10 reps); then 9, 8, 7, 6, 5, 4, 3, 2, 1
Walk around building with coupon extended with one arm or two arms
Round 4:
- 10 Lawnmowers (LH); 10 Lawnmowers (RH); 10 Merkins; then 9, 8, 7, 6, 5, 4, 3, 2, 1, etc. and a special round of Glute Bridges with the KBs
COT– Prayers/Announcements
- Aug 9th F2 even, 6 pm to 8 pm, an 80’s movie could be in the offing… stay tuned.
- Prayers for Constitution as he continues his job search
- Prayers Josh. Lilly, Christian and @Clickbait for full recovery
- Prayers for @sheepdog’s vacation and travel plans (transporting kids)
- Always an honor for YHC to servant-lead and get better; God bless America