November 18th, 2016 By Sid Vicious

5 of Harrisburgs finest came out to lift some heavy objects.  The work out went something like this…

Warm up

• Mosey to the end of the parking lot near tennis courts
• SSH (ic) X 10
• Windmills (ic) X 10
• Arm Circles Large/Small

The Thang – (3 sets X 8; last set X6)

1. Outhouse curls
2. Goblet squats
3. Pushup & row – (L)/(R)
4. KB swing
5. KB sumo squat & press
6. Lawnmowers – (L)/(R)
7. KB front raises – (L)/(R)

**Spartan exercises between KB sets

1. Bear crawl to the bucket
2. Carry bucket of rocks around orange cone maize
3. Mosey to grass area – Cement bag sled pull
4. Bear crawl back to KB area

Moleskin

• Thanks for the opportunity to lead
• Sign up for the F3 Harrisburg Christmas party – Yeah or Nay
• Turkey Bowl II – 7am 11/24
• #KeepPounding

Harrisburg, Harrisburg Iron