April 15th, 2016 By Clueless

3 Strong F3 Harrisburg Faithful got a little stronger this morning. Increased heart rates, leg work, and shoulder burn…
 

Warmup: SSH IC x15, IST IC x10, Windmill IC x10, Yerpie OYO x10

Thang: 3 Men, 4/5 Stations (1 jump rope station, 4/5 stations with a light and a heavy kettlebell or dumbbell… pick your poison)

SET 1 – 12/10/8 decreasing reps of all 8 exercises, rotating stations clockwise after each exercise

• Goblet Squat, Hammer Curls, Upright Rows, Overhead Tri Ext, Squat w/ One Arm Press, Step back lunges, Russian Twist (Press in Center), KB Swings

“Break” = 10 – 100’s (or as @TBone put it, regular merkins for some)

SET 2 – 12/10/8 decreasing reps of all 8 exercises, rotating stations clockwise after each exercise

• Sumo Squat, Outhouse Curls, Arnold Shoulder Press, Lawn Mowers, Squat w/ Two Hand Press, Forward lunges, Mason Twist, Halo

Mary: No time

COT, BOM

Strongskin:

1. Strong work by the PAX this morning! Enjoyed the Fellowship fellas.
2. Wings of Eagles Ranch tomorrow!

Keep pushing – Clueless

Harrisburg, Harrisburg Iron

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