December 16th, 2016 By Clueless

7 Strong F3 Brothers from the H’Burg area joined up to throw some metal around to get a little stronger. Continued movement kept things hopping and the time seemed to fly by… so much better than running…

Warmorama – SSH IC x15, IST IC x10, Windmill IC x10, Mericans IC x10

Thang – 3 sets of exercises below with 10, 12, 5 reps respectively

1. Halo
2. Arnold Shoulder Press
3. Bench Dips
4. Hammer Curls
5. KB Merican w/ Stacked Feet
6. LBC w/ Chest Press
7. Step Back Lunge
8. Calf Raises
9. Upright Row w/ Shoulder Shrug
10. Overhead Triceps Ext
11. Seven Ups
12. Bench Side Rows
13. Plank Walk Merican
14. Big Boy Sit Up w/ KB Press at top
15. Step Ups w/ KB in Rack Position

COT

Moleskin:

1. Solid work this morning Pax! Not much chatter… just work getting done. Thanks for the opportunity to lead.
2. @BurVegas is secretly getting back at his mother… #ShowToKnow… @BearClaw was the anti-@BurVegas… #ShowToKnow
3. With hoodies strung tight, @Kojak and @Casper look very similar… add my bad eyes and @Kojak is @Casper or Einhorn is Finkle, Finkle is Einhorn
4. @Finnegan, @Helga (that was not a #BS… that was an #OS), and @SidVicious = Pros
5. Thought of the day – as my dentist so eloquently put it several years back… “sometimes we’re our own worst critic”… don’t sweat the small stuff.

Keep Pushing – Clueless

Harrisburg, Harrisburg Iron