11 Harrisburg men came out to make themselves stronger today, or just didn’t want to run. Even with some slight technical difficulties the workout went like this:
Warm up: Short mosey to the end of the parking lot and back. In cadence SSH X 10, IST X 10, Windmills X 10.
In rolling sets we did 12, 10 and 8 reps of each.
Example Exercise 1 X 12, roll to exercise 2 X 12 followed by exercise 1 X 10, roll to Exercise 3 x 12 followed by exercise 2 X 10 followed by Exercise 1 X 8. Keep going until you get through the list.
Goblet Squat with should press
Dead Leg lift with upright row
Chest press with Decline Press
Merkin Rows (each side did 12, 10, 8)
3 Part Curls (total 36, 30, 24)
Tricep Extension with Calf Raise
Clean and Press (each side did 12, 10, 8)
Halo with Press
Bent row with Lawn mower pull (each side did 12, 10, 8)
Figure eight curls (each side did 12, 10, 8)
1/2 of Roxanne -alt merkins on each Roxanne and Red light otherwise plank position (about 25 alt. Merkins)
LBC with Kettle Bells X 10
Low Dolly with KD press X 10
-Thank you for the opportunity to lead. I think it may have been to early for Roxanne today, but I have a feeling she will be back but with better sound.
-Goal was to work multiple muscle groups with each exercise, hope your feeling it tomorrow. Way to push through everyone.
-Reminders – The Bear is tomorrow. Good luck.
-F3 Dads June 20. Bring the 2.0’s out for a workout. If you need one, like kettle bells, I have a few you can borrow.