April 1st, 2016 By TBone

6 strong men of Harrisburg didn’t let the rain, or the threat of April Fools, keep them from ditching the #fartsack in search of some heavy metal pain this morning.  Sadly it was not The Magnificent waiting when they arrived (#SignupGeniusShenanigans).  Fortunately for all there also were no KB Burpee Marathons in sight.  With an attempt to not rush and focus on maintaining correct form, the beatdown went something like this…

Warmup

• SSH x 15
• Windmill x 15 (Is that a rubber ducky in Flip Phone’s pocket?  #showtoknow)
• Arm Circles OYO
• Merkin x 15

The Thang

Perform each of the following in succession as a ladder 2-10 reps, then coming back down to 2 reps.  Perform reps on each side for all single arm exercises.

• Single Arm Snatch
• Single Arm Front Squats
• Single Arm Shoulder Press
• KB Swing

Perform 2 sets of 10 reps of each of the following exercises.  The 3rd set is completed to failure, while working to keep form correct.

• Outhouse Curls
• Overhead Tricep Extension
• Chest Press – 10 reps each side if doing one arm at a time (Clueless is a genius as the picnic tables work great for a bench to get lower extension)
• KB Deadlift

Parking Lot Side to Side

• Merkin & Row – Ladder of 2-10 Reps (Only completed through 6 reps due to time)
• Curl Flexed Hold Carry to other side of parking lot
• Goblet Squats x 10 (Maintain 10 reps each set throughout)
• Curl Flexed Hold Carry back to start (Opposite Arm)

Quick Little Mary

• LBC x 15

COT

Announcements

• Harrisburg 5K Saturday April 9th
• F3 Dad’s hosted by Davis Lake, Saturday April 9th at 9AM (Check time to be sure)
• Spartan Sprint April 9th and 10th
• F3 Work Day at Wings of Eagles Ranch on 4/16.  Contact SS Minnow for more details.
• USMC Mud Run 4/30

Moleskin

• Well that escalated quickly!  Thanks for allowing me to lead, and for showing up this morning.  Sorry we didn’t get through the entire workout, but I’m feeling it no less.  Proof that you don’t have to move to jack the heart rate.  Nothing fancy here in this workout, but I think it worked.
• TClaps to @Gamma for rucking his way over this morning.  Then rucking back home after the beatdown.  The Go Ruck doesn’t stand a chance!
• As a side note, Cadbury Eggs are bad for maintaining F3 conditioning.  #whycantistop

Harrisburg, Harrisburg Iron

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