August 21st, 2015 By Clueless

5 Faithful F3 men arrived at Stallings Road Park for a KB beat down. With no Q officially signed up YHC went to the archives stored in the Accord. The result was a sweaty mixture of combination movements, sure to work and strengthen the core.

#Disclaimer

Warmup: SSH IC x15, IST IC x10, Windmill IC x10, Yerpee OYO x5

Thang:

Round 1

• Side Lunge w/ Arm Curl x10 to the Left, x10 to the Right
• Ab Press Ups – full sit up, then press to the sky, x10
• Snatch & Press x10 each arm
• Repeato one more time w/ 10 reps each
• Merkin OYO x10

Round 2

• Lunge Forward & Backward x10 each leg
• Ab Chest Press – crunch, then two hand chest press, x10
• Bridge Position Single Arm Chest Press x10 each arm
• Repeato one more time w/ 10 reps each
• Merkin OYO x10

Round 3

• Goblet squat with Two Arm Chest Press x10
• Merkin with Side Row x10 each arm
• Plank jump back, come back to squat for Upright Row x10
• Repeato one more time w/ 10 reps each
• Merkin OYO x10

Mary: Pretzel crunch IC x15 each way, W IC x15, Spare Tire Shredder x10, 5 count power abs

COT

Moleskin:

1. Strong work this morning PAX. It’s great to have to opportunity and to be blessed with the health to get out early in the morning and push ourselves. #IronSharpensIron. Thanks for continuing to keep each other accountable.
2. @SoloCup is still collecting for the food pantry. Get all donations to him and he’ll take care of delivery.
3. Special prayers for whoever was involved in the early morning accident at Flowers Farm. From all accounts, it did not look good.
4. @Helga went for an extra credit run after the workout. Way to push it!

Keep pushing onward – Clueless

Harrisburg, Harrisburg Iron

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