February 24th, 2017 By Kojak

Five of the mightiest of the mighty in H’Burg came out to see what YHC could come up with for this Iron session.  Some would like it I think but I also heard “Who thought up this dumb workout?” thrown out there.  This wouldn’t deter YHC so we got down to work.

 

Disclaimer

 

WARM-UP

5 Burpees OYO

Windmill x 10

Arm circles

IST x 10

 

THE THANG

Three stations of differing weights were set out and reps were set out for each.

Heavy station-10 reps

Medium station-20 reps

Light station-30 reps

PAX would perform each exercise at the station before moving to the next station.

1st round: Up and overs, Goblet squats with pressouts, Flutter kicks

2nd round: Press(L&R), KB swings, Lunges(L&R)

3rd round: Halos, Thrusters, Glute bridges

Between each station PAX would do the following while moving between stations:

1st round: Bear crawl

2nd round: Crab walk

3rd round: Frankenstein walk

 

MARY

Crunchy frog x 10

Low Dolly x 10

Jackknife x 10(Diesel)

 

ANNOUNCEMENTS

–Work continues at Wings of Eagles this Saturday. Come out if you can to help anytime between 9am and noon.

–Flip Phone is coordinating a follow-up visit to the COG Orphanage on Saturday, March 18th. See the preblast for details on how you can help make a difference in these kids’ lives.

 

MOLESKIN

–Dipstick, a F3 brother from the GrandStrand area, passed away late Wednesday night so prayers go out to his family and F3 brothers.  Here is a link for the Go Fund Me page to help out his family   https://www.gofundme.com/help-for-willie-pedersen

–I got paired up with Finnegan and there is no quit with him.  He kept me pushing on.

–Gamma and Diesel were paired up behind us and stayed right on our tails which made YHC make some logistics adjustments.

–Waterbear was making modifications on the fly but he never slowed down.

–Clueless had some obstacles come up but he would adjust and keep on going.

–While Clueless was doing the Frankenstein walk toward Gamma and Diesel, who were doing glute bridges at the time, and says “This looks like something straight off Animal Planet”.  It did like look a male gorilla doing a mating dance moving in on a female.

Harrisburg, Harrisburg Iron

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