August 11th, 2017 By Diesel

5:30 and we’re off

Warm up:
SSH
Windmill
Mountain Climbers
Arm Circles

Back to the bells for the workout:
Curls
Sumo Squats
LBC
Overhead Press
Deadlift
Tricep Ext
20,18,16,14,12,10,8,6,4,2

run to the Merkin Line x 10 and back to the bells between sets

It was so quite this morning Clueless couldn’t take it and
cranked up the tunes. Classic Rock was the choice though
90’s Hip Hop was mentioned a few times. After the first song
lasted 10 minutes and the next song sounding the exact same as
the first we all could of used a little Tupac and Biggie.

Mary:
Mary-go-round (everyone picked an exercise and counted it out)

COT
Diesel, (do something nice for someone today unexpectedly)

Moleskin:
1. Pleasure to lead today.
2. Different Q for each workout, and we need one for the Rail Yard. Step up, its not that hard. What are you afraid of ? The Pax may sound off, but they won’t let you fail!
3. Remind myself to bring my own music next Q
4. Overall, 100 Merkins, 110 reps of the 6 KB exercises.
5. If the backblast is done wrong, its because I haven’t done one in long time 🙂

Thanks and Sound Off,
Diesel

Harrisburg, Harrisburg Iron

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