May 12th, 2017 By Exit54

Five PAX caught last night’s bat signal and posted, iron in hand, ready to sculpt their guns…

WARM-UP:

• Mosey down and back, COP
• SSH x 20 (IC)
• IST x 20 (IC)
• Arm circles, forward and backward, small to big
• Upper arm / shoulder stretch

THE THANG, Part I:

Three rounds of exercises, three exercises each round.  In each round we started on the park side of the lot with 10 reps each exercise, walked to the other side holding the bell with one hand, 10 reps each exercise at the other side, walked back to the original side 10 reps each exercise, then back down and back over once more – 5 sets total.

Round 1: Bent-over rows, upright rows, tricep extensions

Round 2: Curls, Single-arm overhead press, Kettlebell swings

Round 3: Lawnmowers, Bent arm shoulder press, Around the worlds

Easy recovery mosey down and back between each round

THE THANG, Part II:

Each man grab a dumbbell and get into a tight plank circle, place the dumbbell to your right.  With right hand on the dumbbell do a wide-stance merken, standard merken, narrow-stance merken.  Hand walk to the right until left hand on the same dumbbell, wide-stance/standard/narrow-stance merk.  Hand walk to the right until right hand on the next dumbbell and REPEATO until you’re back where you started.

I don’t have a name for this one but I believe someone suggested “Circle Jerks”.  That might just be crude enough to stick.

MARY:

Various plank positions for four minutes

Dying cockroaches (@Kojak with the audible)

MOLESKIN:

Legs and core got a break today but it was a full assault on the hands, arms and shoulders.  Major props to all five PAX who banged these lifts out without much trouble (although I think you’ll be feeling the effect for at least 24 hours).

@Clueless really got the chatter going by bringing up his kids’ maiden viewing of Tommy Boy recently.  “The soreness you’ll be experiencing is not so much here (pointing to the legs) and not so much here (abs), but right… here (points to the shoulders and arms).”

@Loophole was on point ensuring that @Clueless didn’t forget to make the bread run on the way home.  Thanks brother for taking us out.

Was glad to see @SidVicious and @Kojak there to form our usual Tar Heel corner.  Both guys making it look easy today.

Harrisburg 4-year anniversary coming up on June 10th.  I believe I read that a couple of old-timers (Minnow and Solo Cup) will have the joint Q.

Keep on the lookout for info regarding the F3 MECA / Kannapolis Intimidators outing coming up in July.  Last year’s game was really a blast so be sure to sign up.

Everyone keep @TeenWolf’s wife in your thoughts this evening as she undergoes back surgery.

/Exit 54

 

Harrisburg, Harrisburg Iron

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