September 19th, 2025 By GoldRush

A lovely morning to swing some metal

PAX:

Zin, Colonel Steve, SS Minnow, Striker, Hot Topic, Constitution, Othello, Boy Scout, Uncle Floyd, Ace

Q: Gold Rush

FNG: 0

 

Stretches

• Chest stretch
• Arm Stretch then behind back
• Arm Circles

 

Warm-o-rama

• Windmill x 10
• Imperial Storm Troopers x 10
• Grandpa Jacks x 10
• Penny pickers x 10

 

The Thang

Performed each of the following kettlebell exercises for 30 seconds, followed immediately by 30 seconds alternating hand kettlebell swing then rest for 30 seconds.

GOBLET SQUAT

SUMO SQUAT W/PULSE

UNEVEN LUNGE

UNEVEN LUNGE (Switch Side)

STAGGERED ROMANIAN DEADLIFT

STAGGERED ROMANIAN DEADLIFT (Switch Side)

ROMANIAN DEADLIFT

STATIC CURTSEY LUNGES

STATIC CURTSEY LUNGES (Switch Side)

PASS UNDERS

LATERAL LUNGE

BENT OVER ROW

BENT OVER ROW (Switch Side)

OVERHEAD PRESS

SINGLE ARM CHEST PRESS

SINGLE ARM CHEST PRESS (Switch Side)

TRICEP DIAMOND PRESS

SQUAT TO PRESS

CURLS

UPRIGHT ROWS

 

Final Routine

Iron Circle each direction

 

Mary

 

Harrisburg, Sterling

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