January 22nd, 2016 By Gamma

6 Eskimo wannabes found enough traction on the roads to get their weekly dose of Harrisburg Iron. With scheduled Q Cooter busy keeping the city safe, YHC took the reins for a Q-on-the-fly (is there any other way?) and kept our streak alive of a different Q every workout this month. By the way, Cooter, you now have the Q for Warrior One on Wednesday. Never miss a staff meeting….

#halfasseddisclaimer

Warm-up
SSH x15
Windmill x10
Mericans x10

The Main Event
Sets of three exercises, three rounds each with reps of 10-15-10 (sound off if I missed something)

KB Shoulder Presses
KB Dead Lifts
KB Sumo Squats

KB Triceps Extensions
KB Dutch Cucumbers
KB Calf Raises (pause at the top)

KB High Rows
KB Outhouse Curls
KB Lunges (each side)

KB Single Arm Should Presses (each side)
KB LBCs
KB Mericans

KB Clean/Presses (each side)
KB Hammer Curls
KB Reverse Crunches

Finished off with the ‘Bring Sally Up’ challenge. If/when you hit muscle failure on the Mericans, switch to Squats.

Mary
Low Flutters w/KBs pressed x30
Mason Twists w/KBs x15 (courtesy of Schedule C)

COT

Frosty Moleskin
1. Thanks for bearing with me as I made it up on the fly. Or as Tumbler pointed out, my normal Q.
2. Schedule C: “Doing Mericans with a hoodie on…does anyone else feel like Rocky?”
Pax: (crickets)
Schedule: “Not the moose, the boxer.”
Pax: “Oh, that one…yeah, me too”
3. That led to a discussion on the best Rocky movies (about the boxer). Rocky III was thrown out there. Slight disagreement on IV, but all agreed the final speech was dumb, D-U-M dumb.
4. Clueless was prepared to lead as well, speakers and all, but deferred so we could keep the streak alive. Tried to get us “Eye of the Tiger” after the Rocky (the boxer) discussion, but found out that the quickest way to get a KB pax to turn on you is to accidently play some Celine Dionne.
5. Impressive showing by Clueless and Othello on the ‘Sally’ challenge.
6. Thanks to Tumbler for the tips on staying warm, but again, I hear long pants cost twice as much. As Solo Cup said, can’t hide money…

Pax tibi,
Gamma

Harrisburg, Harrisburg Iron

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