October 27th, 2017 By Kotter

9 Herculean Harrisburgians (Harrisburgers?) braved the cooler temperatures this morning to get a little stronger.  Harrisburg Iron is going on hiatus for the month of November, so we tried to send her out in style.

WARM UP

• Mosey to the end of the parking lot
• SSH
• IST
• Windmills
• Arm Circles
• Shoulder Shrugs
• Yoga Squats

THANG

40 seconds on; 20 seconds rest

• Lunges
• Clean & Press (Alternating arms)
• Swings
• Single-leg Deadlift (pick a leg)
• Single-leg Deadlift (other leg)
• Snatch  (Alternating arms)
• Swings
• Goblet Squats
• Figure 8 Curls
• Swings

Repeato–the whole set

Partner up:

Partner 1 runs (or the closest he can come to it) to the end of the parking lot, does 5 burpees, then runs back

Partner 2 does the exercise of his choice (YHC did chest exercises since that was missing from the rest of the workout)

Keep switching until time is called

MARY

Plank hold until time is called.  If you can’t hold the plank anymore and drop, you have to “pay” a 15 squat penalty.  Then back down into the plank.

Congrats to Clueless for being the only BA by holding the plank the entire time!

MOLESKIN

• Harrisburg Iron is suspended for the month of November.  Meet at HRHS for the RED workouts on Friday mornings.  Let’s do our little part to honor those who serve.
• Several race opportunities in the near future–Santa Scramble, Jingle Bull Run, Pitts School 5k
• Thank you for the opportunity to lead!

 

Harrisburg Iron

---