September 9th, 2016 By Clueless

7 heavy lifting F3 Faithful men joined up at Stallings Road Park to throw some iron around. As YHC pulled out of the neighborhood, ‘I am Iron Man’ came on the radio… setting the mood for what turned into a sweat fest.

#Disclaimer (be sensible)

Warmup: SSH IC x15, Windmill IC x10, IST IC x10, Bench Bridge Merican IC x10

Thang: Series of exercises for 3 rounds of 10 reps each

• Series 1 – Man Makers, Overhead Triceps Ext, Reverse Curls, Step Ups w/ kb in rack position, Up and Under Mericans (bench bridge for some), Ab up w/ kb press at top
• Series 2 – Burpee w/ high row, Bench Dips, Seated concentration hammer curls, Goblet Squat, Shoulder Tap Mericans (bench bridge for some), Mason Twist

Mary: LBC w/ kb IC x10, Low Flutter w/ kb IC x10, 1 Minute Power Abs

COT – @Bearclaw took us out

Moleskin:

1. Strong work this morning by all PAX! Working out with you guys is inspiring!
2. Those Man Makers were a little modified but were still no joke. We’ll add the other pieces to it in the near future…
3. F3Dads and Wings of Eagles on 9/24

Keep Pushing – Clueless

 

Harrisburg, Harrisburg Iron

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