March 27th, 2015 By Clueless

7 strong F3 men threw around some KB’s this morning at the Stallings AO. A full body beat down of fatigue and sweat ensued…

Disclaimer communicated

Warmup (IC): SSH x 15, Windmill x10, IST x 10, Merkin x 10

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

• Round 1: Up and under Merkins x10 — Double Arm KB Swings, Single Arm Military Press, Alt Lunge Step Backward
• Round 2: Burpees x10 — Figure Eight, Bent Over Row, Side Step Squats
• Round 3: Mtn Climbers x20 — Halo, Outhouse Curls, Alt Lunge Step Forward
• Round 4: Merkins x20 — Sling Shot, Upright Row, Sumo Squat
• Round 5: Prison Merkins x5 — time running down… so Overhead Triceps Extension x8, 10, 12 or Triceps Dips x8, 10, 12 or combination there of

Mary:

•   Full Ab Up w/ KB Press to Sky x15, Mason Twist w/ KB x10

CoT, BOM – Capri took us out

Moleskin:

1. As always, it was an honor to lead this morning gentlemen. Strong work by all!
2. It was great to see some new faces to KB Friday… the anti-sprinter group (slow group) is growing.
3. Welcome to F3 Harrisburg Gaffigan! Hope to see you out regularly. Cobains for not getting your email address. @Capri – can you please reply back with it?
4. @Nautilus – my back is raw from the WWII’s yesterday too. The ab ups with press seemed like a good idea at the time.

Harrisburg, Harrisburg Iron

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