May 26th, 2017 By Gamma

7 resisted the early holiday weekend fartsack to the outdoor weightroom. For all the haters, we also got a little running in.

Warm-up
Mosey to the end of the lot
#disclaimer
SSHs x20
Air Squats x10
Yerpees 10x

Back to the bells
10 rounds of 3 exercises, increasing reps with a run down the lot and back in between each round. In other words….
1 Burpee
2 KB Clean/Presses
3 KB Sumo Squats
Run to the second island and back

2 Burpees
4 KB Clean/Presses
6 KB Sumo Squats
Run to the second island and back

3 Burpees
6 KB Clean/Presses
9 KB Sumo Squats
Run to the second island and back

….up to:
10 Burpees
20 KB Clean/Presses
30 KB Sumo Squats

Then 3 rounds of
10 KB Curls
10 KB Overhead Presses
10 KB Triceps Extensions

10 KB Pull-overs
10 KB Chest Presses

Mary
LBCs w/KB on chest x15
Flutter Kicks w/KB presses x25

COT

Moleskin
1. No one-trick ponies here…we lift and run (albeit much more slowly than the speed demons down the road)
2. Tclaps to Clueless and Sid Vicious on the 3 pre-workout miles. YHC was late to the party and only got 1.5.
3. BurVegas was early to the workout – ’nuff said. Glad you’re starting to feel better, and sorry for all the math! #publicschooleducation
4. Strong work by Loophole and Teen Spirit, but I somehow missed the black market fidget spinner conversation. Gotta get in on that scam…
5. Great to see Gapper back in the game, but next time, please avoid the chili dinner the night before.
6. I changed the exercises, but I saw the workout pattern at another AO (Rolling Stone I believe). Whoever it was, great idea..definitely kept the heart rate up.
7. Lot’s of talk about Speed for Need…and how useful the chariots would be coming down Grandfather Mountain at BRR…but until then, check out Exit54’s preblast about MeCa’s inaugural event on July 7th in Concord.

Reminder: no workout in Harrisburg tomorrow as we’ll be converging at the Davis Lake AO for their 2-year anniversary.

Cheers!
Gamma

Harrisburg, Harrisburg Iron

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