February 10th, 2017 By Gamma

7 welcomed the cold in an effort to get stronger. This is their story:

Warm-up
Slow mosey to the end of the lot and back (yes, you saw that right)
Mountain Climbers x20
Man Makers x(no idea…we did a bunch)

The Thang
4 rounds of 3 sets of 3 exercises, with reps of 15/20/15, and a Zamparini to the other side and back in between each set, stopping for 10 Mericans. So, the first round went like this:

15 KB Hammer Curls
15 KB Bent Over Rows
15 Triceps Extensions
Zamparini (walk with KB overhead) to the other side of the lot
10 Mericans
Zamaprini back with KB in the other arm
20 KB Hammer Curls
20 KB Bent Over Rows
20 Triceps Extensions
Zamparini (walk with KB overhead) to the other side of the lot
10 Mericans
Zamaprini back with KB in the other arm
15 KB Hammer Curls
15 KB Bent Over Rows
15 Triceps Extensions
Zamparini (walk with KB overhead) to the other side of the lot
10 Mericans
Zamaprini back with KB in the other arm

Round 2
Single Arm KB High Rows (15/20/15 each arm)
KB Curb Pullovers
KB Goblet Squats

Round 3
Single Arm KB O/H Presses (15/20/15 each arm)
KB Sumo Squats
Incline Diamond Mericans

Round 4
KB Weedeaters (fka Dutch Cucumbers) (15/20..cut last set due to time)
Sit-ups w/a KB Press
KB Halos

COT

Iron Moleskin
1. Great to see so many not skeered of the cold. Tclaps to Flip Phone for running to and from the workout. Looks like Exit started a trend.

2. Lunchbox is providing a great example for any of you reading this that haven’t been out for a while – hadn’t posted for a year or so, but committed to getting re-engaged, starting with KB Fridays and hasn’t missed one since. Works his butt off every Friday with an eye towards adding another workout or two each week. No matter how long you’ve been gone, you’re always welcome to jump back in. Solo Cup may rib you a bit, but that’s part of his charm!

3. Diesel is doing great on his 90 day goal. Looking lean and strong. He may have even uttered the words “I’m a runner now….”

4. Let’s play a game of name that pax:
YHC: “If this was easy, no one would post”
Pax member: “Actually, if it was easy, I’d post more often”

5. Pound-for-pound, Kojak may be one of the toughest around. After staying near the front yesterday with a ruck, he crushed it today as well. If he’d only learn not to backtalk…

6. On a serious note, thanks to Exit54 for taking us out. Lots of prayers needed out there, including Dingo’s daughter, Flick’s daughter and the Conrad family (and friends).

Pax tibi,
Gamma

Harrisburg, Harrisburg Iron

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