Good Friday Iron
All All MECA BackblastsApril 14th, 2017
10 Pax took the #DRP and started the Easter weekend out the right way. As promised we had music, a few laughs, and got stronger. If you aren’t coming to #HarrisburgIron, you are missing out and should definitely give it a try. The workout went something like this.
The Thang
Wall of Pain
- People’s chair with overhead press in cadence
- Balls to the wall with hip slaps in cadence
- 7 to 1 … wait no … 10 down to 6 reps
- #EasiestWarmUpEver, according to one Pax
The same, but different ladder routine
#KeyTheMaestro
- 7 to 1 Ladder
- One armed curls on one side, 7 each arm
- Sumo squats, start at 1
- Increase Sumo squats, decrease curls each set
- Bear crawl with bell between sides
- 14, decrease by 2 ladder
- Upright row on one side
- Tricep extensions on the other side
- Lunge walk with bell between sides
- 14, decrease by 2 ladder #2
- Alternating merkins on the bell on one side
- Mason twist on the other side
- Single arm carry between sides
Mary
- 2ish minute plank
- We stop when YHC falls over or the clock hits 6:15
- Luckily both happened at about the same time
- #TooEasyForDiesel … his daughter does this same thing
Announcements
@Solocup is collecting canned goods for Food Pantry. They are completely out of staple items. Bring canned goods to workouts if you can.
Moleskin
- Safe travels to all those going on Spring Break this week.
- Keep in mind the real reason for Easter and the ultimate sacrifice that Jesus provided for us.
- T-Claps to @Gamma and @Kojak for pre-workout Ruck. They woke up at some time starting with a 3. #crazy
- T-Claps to @Clueless for pre-workout run. #Fast
- Strong work this morning by @TeenWolf. YHC heard him howling during the Bear crawl. #BeastMode.
- Strong work by @LoopHole and @Ricola. @Ricola’s former glory days as an athlete are coming back. He was getting through the ladders fast.
- #MathIsntHard for @Loophole … if you need conversions between km to miles, he’s your man. If a train leaves Charlotte at 5:30 AM travelling at 60 mph, how much of a deduction can YHC get?
- @BearClaw and @Diesel had lots of #noquit going on.
- @Exit54 and @Kojak were killing it and making it look #tooeasy #asusual.
4 Comments on “Good Friday Iron”
Comments are closed.
Nice work this morning guys. Thanks for coming out. See you next Tuesday.
Awesome workout, @FlipPhone. Heck, I even modified much of the movement portions and was still smoked. Must’ve been the “easy” warmup of presses and hip slappers. Have a great trip and happy early anniversary!
Great to see @Bull and @BanjoBoy during their fly-by. Apparently a @Bull #Acceleration Q goes like this: “I’m going to run, you need to accelerate to keep up.”
Good times at coffeeteria as well.
thanks for the lead, Flip.
Q was vicious from start to finish.
Good lead Flip!!! A Q school was mentioned so they might be able to help you with counting……Thanks for reminding us of the reason for this holiday and keeping our focus where it needs to be. I know that I need those reminders and accountability. Thanks again.
Good times at coffeeteria so I’ll have to make it to more of those.
Good to see the new faces continuing to come out and keep pushing. Good job guys!!!