December 12th, 2014 By Clueless

5 strong F3 men, with gloves pulled tight, got a little stronger this morning in the cool crisp air. Things quickly warmed up…

Warmup: Mosey to far end of lot and back, IC — SSH x 15, IST x 10, Windmill x10, Merkin x 10

The Thang: Burpees x 10 followed by 3 exercise sets with progressive reps of 8, 10, 12 each round

• Round 1: Burpees, Double Arm KB Swings, Single Arm Military Press, Alt Lunge Step Backward
• Round 2: Burpees, Figure Eight, Bent Over Row, Side Step Squats
• Round 3: Burpees, Halo, Low Squat Concentration Curls, Alt Lunge Step Forward
• Round 4: Burpees, Sling Shot, Upright Row, Goblet Squat
• Round 5: Burpees, time running down… so Overhead Triceps Extension x 10

Mary:

•   Side plank 30 sec each side, Side Hip Ups x 20 each side, W (IC) x 15

Moleskin:

1. As always, it was an honor to lead this morning gentlemen. Strong work by all!
2. Welcome to F3 Harrisburg InTheMood! Hope to see you out regularly.
3. You’re welcome Burpeecember participants. I know you were looking to add to the tally this morning. Keep burping away!

Harrisburg, Harrisburg Iron