All The Strongs

7 of Harrisburg’s finest Pax appeared in the sticky (and to be honest, really nasty) gloom to pick up heavy things and put them down.

#Warm Up

  • SSH x 15
  • Air Squats x 15
  • CDD x 15
  • Merkins x 10

#The Thang

  • Goblet Squats x 15
  • Overhead Triceps Ext x 15
  • Curls x 15
  • Repeat x 3
  • Lawnmowers x 15
  • Laying Chest Press x 15
  • LBC x 15
  • Repeat x 3

Grab weight and line up at the island. Bear crawl with weight to next island. Switch hands and bear crawl back.

  • KB Swing x 15
  • Overhead Triceps Ext x 10
  • LBC x 15
  • Repeat x 3

Take weight over to the curb.

  • 5 KB Merkins on one side
  • Sprint to other side of lot and back
  • Switch merkin sides
  • Repeat till Q calls time


  • LBC x 15
  • Mason Twist x 15
  • Pretzel Crunches x 15
  • Reverse Crunches x 15
  • W x 15
  • Homer to Marge x 5

Always a humbling experience to lead the men of Harrisburg. Lots of sweat out there this morning. Aye!

4 thoughts on “All The Strongs

  1. Gamma

    Tough one, @ScheduleC. I thought after the very first set this would suck, aaaaaand it did. The KB Bear Crawls were interesting…..and humbling! I seem to remember another set of Goblet Squats, though, unless I was just having flashbacks.

  2. Clueless

    Solid lead @ScheduleC. The KB Bear Crawls were a nice addition. 15 reps is no joke either. Thanks for the push!

    And for clarification, that was clearly not a BS call from @Gamma, but rather an OS call.

    1. Gamma

      Exactly. Not a BS call, but an OS call, as in “Oh shiite, I’m about to drop this KB on my head….”

Comments are closed.