December 2nd, 2016 By Gamma

With my integrity called into question by a certain former-Harrisburgian-turned-Traditioner, YHC made good on the promise of no running. Not sure what’s happened in the great white north that made him so untrusting, but he’s still always welcome in the ‘Burg….at which time we’ll be sure there’s running involved.

9 ignored the cold and came out to get stronger. How do you keep warm while standing one place? Reps. Lots and lost of reps. With no breaks.

Warm-up
SSH x20
Arm Circles
Windmill x5
Sloooow Mericans x5

Main event
Three rounds of three exercises, 1 to 10 reps, transitioning right into the next exercise.
Round 1
1 Hammer Curl, 1 OH Press, 1 Triceps Extension
2 Hammer Curls, 2 OH Presses, 2 Triceps Extensions
…
10 Hammer Curls, 10 OH Presses, 10 Triceps Extensions

Round 2
Sumo Squats, Dead Lifts, Upright Rows

Round 3
Pull-overs, Chest Presses, LBCs

Repeat all three rounds, starting with 10, going down to 1; threw in SSHsx10 between each round just for good measure

Mary
Low Flutters x30
Squirms x25
Reverse Crunches x20
Crunchy Frogs x15
1-minute Power Abs (courtesy of Clueless)

COT (Helga took us out)

Stationary Moleskin
1. No, I didn’t realize until later that we did 990 KB reps. Yes, my OCD is in overdrive.

2. Don’t know about you guys, but my shoulders and arms are smoked.

3. Happy birthday to Bear Claw, who hit double-respect status, and is still killing it every Friday at kettlebells.

4. Thanks for coming out. Always an honor to lead this group, especially at my favorite workout of the week. Favorite event of the week of course is coffeeteria. So much so that Oz and I have been adding Fridays to the coffeeteria schedule. But I’m totally productive the rest of the day…

5. Hi Ribshack!

Pax tibi,
Gamma

Harrisburg, Harrisburg Iron

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