February 3rd, 2017 By Gamma

9 men put their big boy pants on and posted at this week’s edition of Harrisburg Iron. (4 did the same over at Acceleration…but they were running shorts).

#disclaimer

Warm-up
SSHs x20
Air Squats x6 (don’t know why)
Arm Circles

15 exercises focusing on shoulders and chest, with some arms and legs thrown in for posterity:
KB O/H Presses
Single-arm KB Bridged Presses
KB Sumo Squats
Single-arm KB O/H Presses
KB Chest Presses
KB Reverse Curls
KB Front Raises
KB Triceps Extensions
KB Step Ups
KB High Rows
KB Pull Overs
KB Outhouse Curls
KB Lawn Mowers
45degree Seated KB Presses
Side Triceps Push-ups (need a better name for this)

First Round: 10 reps of each
Second Round: 8 reps of each
Third Round: 6 reps of each
Fourth Round: do each to muscle failure, or a specified max reps (10-50 depending on the exercise)

Mary
LBCs x20

COT

Moleskin

1. Thanks for coming out. Next time may up the reps a bit on the first three rounds. Would have to speed it up a bit, but it sort of felt like three rounds of warm-up before blowing it out on the fourth round.

2. If you’re paying attention, you know my KB Q’s don’t involve an awful lotta running….which may be why Exit54 chose to run 3 miles there and back. #machine

3. Great to see Grid Iron join us. He talked as if he didn’t like KBs, but something tells me he’s seen a few weights in his life. #stronglikebull

4. Welcome out to Growth Spurt. Come back anytime!

5. Thanks to Kojak for joining me for a pre-ruck.

6. May needs a backup plan for extra KBs when Clueless is out. Fortunately we had just enough to get by!

7. Friday coffeeteria is now an official thing. Good to see Magnificent and SSMinnow after they tore up the HRMS track. Good luck to Magnificent on his move up to Huntersville. I think they have a workout or two up there….

Pax tibi,
Gamma

Harrisburg, Harrisburg Iron

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