February 17th, 2017 By Diesel

First, a big thank you for everyone showing up on time for a brisk Friday morning KB beatdown.

Warm up
Mosey to the other side of the parking lot. Mosey back to the 2 late arrivals just in time for the disclaimer.
SSH x 10
IST x 10
Arm circles
Reverse arm circles

Workout
Curls
Tricep ext
Hand Release Merkins
X 10 – 3 sets

Sumo squat
Deadlift
Hand Release Merkins x10
X 20 – 3 sets

Bow ties
Shoulder press
Hand Release Merkins
X 10 – 3 sets

Repeato for 2 sets
bench press in place of HRM
Repeato for 1 set

Mary
LBC x 20
Squirm x 20

COT

Iron Moleskin

1. Great to lead. Forgot how much fun it is to tell people what to do and they just do it. Thanks for letting me lead.

2. Big shout out to those who put some work in before the workout.

3. There may or may not have been a Bull sighting.

4. Clueless coming back strong. Great work.

5. WaterBear looking good and putting in work.

6. Gamma no comment

7. Exit 54 and Flip Phone see comment #6

8. Sid Vicious, welcome back

9. BurVegas thanks for taking us out.

10. Four for coffee but you have to show to know who they were.

Thanks,
Diesel

Harrisburg, Harrisburg Iron

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