January 29th, 2016 By TBone

4 of Harrisburg’s mightiest answered the call to throw around some cold iron this morning.  Wait, is that right?  Only 4?  Hmmmm….some of the “usual suspects” are missing today.  YHC even promised no running, and an easy workout.  “Lies” is such a dirty word, so we’ll call them “untruths”, “bait and switch”, whatever.  At any rate it went something like this….

Warmup

Mosey to end of lot and back (Untruth #1, as pointed out by UCB)
SSH x 15
IST x 10 (YHC claims the most uncoordinated attempt at cadence for the first half of this one.  Wake up dude!)
Windmill x 10 (No worries, cadence back on track)

The Thang

Circuit #1 – Reps 10,8,6,4,2

KB Deadlift
Merkin
KB High Pull
Merkin
KB Swing
Merkin
KB Goblet Squat
Merkin

*Thanks to UCB’s “suggestion” the Merkin reps were kept at 10 all the way through.  That’s a grand total of 200 if you did them all.

Circuit #2

(Lower Body) KB Swing x 15
(Upper Body) Burpees w/ KB High Pull x 10 (First time trying this. Tough.)
(Full Body) Clean & Press x 10
(Bodyweight) Lunge & Reach x 10 each side (Clueless deemed this one a FIA exercise)
(Core) Russian Twist x 15

*Repeato once more through

Circuit #3 – Reps 12,10,8,6,4,2

KB Lawnmower (Each side)
KB Outhouse Curls
KB Overhead Tricep Extensions

Mary

LBC x 20
(OYO) Plank w/ Shoulder Tap x 10 each shoulder
(OYO) Plank w/ Shoulder Tap & Merkin x 5 each shoulder
Crunchy Frog x 20
Low Flutter x 15
The W x 15 (Courtesy of Othello)

COT

Wore Slap Out Moleskin

• Thank you guys for the opportunity to lead this morning.  Tried to make sure we had a full body workout, with a good mix of strength and endurance training.  Hope you found that to be true.
• Thought we had a newcomer this morning when Nautilus showed up.  Turns out he and Swami were meeting up for a run.
• Bull Run bright and early tomorrow followed by a Nautilus VQ at The Railyard.
• Clueless has the Q at Tradition Monday for KB’s.  Look for a possible pre-blast.
• Gamma will be at the Speedway Monday for a boot camp trial run.  Could be a future Monday workout added to the schedule.  Anyone interested is welcome to give it a go.  Get up with Gamma for times, etc.
• As we get ready to close out January, it’s pretty incredible how this PAX stepped up to produce a different Q for every workout.  Many had their VQ’s this month, and did a fantastic job.  Let’s keep this going into February!  As long as there are men willing to step up and lead, this group will continue to get stronger.  If I can Q, then you can Q.
• Thank you guys once again for always pushing me to be stronger!  #IronSharpensIron

 

 

Harrisburg, Harrisburg Iron

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