November 11th, 2016 By FlipPhone

10 men came out to get stronger and honor our past and present service men and women.  YHC had Stripes streaming for some motivation.  The workout went like this.

Warm Up

• 10 Burpees OYO
• SSH x 15
• IST x 15
• Windmill x 10
• Mountain Climber x 15
• Mercins x 10

The Thang

Tabata series

• Kettle Bell Swing
• Triceps Extension
• Curls
• Lawn Mower
• Goblet Squat
• Alternating mercins on the bell

Mary

• Mason twist with the bell
• Not-so-little crunches with bell press up
• Freddie mercury
• 1 minute plank

Announcements

• Operation sweet tooth.  Let YHC or @Kojak know if you need details.
• Turkey Bowl on Thanksgiving day.  Bring 2.0s for guaranteed fun
• Christmas party 12/3 at Hawthornes.  Cost is 20/person.  Please pay @DickTracy through paypal soon.  He’s already put the deposit in.

COT

• Thanks to all those that have served.

Moleskin

• Good to see @Barracuda coming back out!  Welcome back.  As we say, it doesn’t get easier, but you will get stronger.
• Good crowd this morning for sub-40 degree temps!
• Good luck to those running the marathon this weekend!

 

Harrisburg, Harrisburg Iron

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