February 26th, 2016 By TBone

6 of Harrisburg’s manliest decided to roll out into the gloom on a chilly Friday morning to throw around some heavy metal.  YHC pulled into the parking lot wondering who’s car that was sitting there.  Wait, that can’t be right, is that…..Hootie?  With that, the PAX got to work and the heart rate jumped up quickly.  Here’s what went down…

Warm-Up

No mosey this morning.  Straight to the picnic shelter.

• SSH x 15
• Merkin x 10
• Imperial Squat Walkers x 10 (Little different to count in cadence, but I like these)
• Windmill x 10

The Thang

KB Card Game

• 1 exercise chosen per suit, with Jokers representing Burpees (Spartan Style – chest to floor, hands/feet off the ground) x 15 reps (Audible on 2nd set to 10 reps)
• Hearts – KB Swing
• Spades – Merkin
• Diamonds – Squat Press
• Clubs – Outhouse Curls

Face value of each card represents number of reps, with following modifications:

• Jacks – 10 reps
• Queens – 11 reps
• Kings – 12 reps
• Aces – 15 reps

Draw one card, complete the reps, draw another and so on. 54 cards in total.  Continued until all cards were drawn.

Push/Pull Supersets

• Hammer Curls/Overhead extensions – 3 sets x 15 reps
• Single Arm Chest Press/Lawnmower Pulls – 3 sets x 10 reps each side

Mary

• LBC w/ Bell x 20
• Crunchy Frog x 15

COT

Moleskin

• Thanks for the opportunity to lead this morning.  Great group of men in Harrisburg.  Thank you for everything you do.
• Strong work by the PAX.  Finished in record time.  Total of 102 reps per exercise, with an additional 25 Burpees.
• Great to see @Hootie out this morning for something a little different.  Strong work bud.
• @Gamma has the Q tomorrow at #TheRailyard.  Football may ensue.
• Support @Kojack in the Trailblaze Challenge (rpx.me/1/Wlh-l )
• Murph this coming Monday.  Don’t miss it.

Harrisburg, Harrisburg Iron

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