December 8th, 2017 By Gamma

If it’s in a backblast title, it must be true, right? Like being on the interwebs…

8 posted for this week’s edition of Harrisburg Iron.

Warm-up
SSHs x20
Merican’s x10
Air Squats x10
5 Yurpees

Main Event
Sets of three exercises, with no breaks; goal was constant motion, working yourself to muscle failure
1 Curl, 1 O/H Press, 1 Triceps Extension
2 Curls, 2 O/H Presses, 2 Triceps Extensions
….continue to
10 Curls, 10 O/H Presses, 10 Triceps Extensions

Same routine with Pullovers, Chest Presses and LBCs
Then again with Sumo Squats and High Rows

Repeat Curls, O/H Presses and Triceps Extensions, but in reverse (10 to 1)
Repeat Pullovers, Chest Presses and LBCs, but in reverse (10 to 1)

5 more Yurpees for good measure

Mary
Flutter Kicks w/KBs pressed x25
LBCs w/KBs on chest x25
Pretzel Crunches x15
1 minute plank

COT

Moleskin
1. Thanks for coming out. First Q in a while, coming off injury. The upside is it forced me to slow down a bit, which is better anyway. Great to be back out with this group of men.

2. See Clueless or Riptide about a research opportunity where you can earn some money. But be sure to read the fine print. Something about “if it lasts more than 4 hours….”

3. Yes, we did work out under the shelter. Kettlebells in the rain is inherently dangerous, so I chose the safety of the men I’m leading over trying to prove how tough I am to a soccer-armed runner. #loveyouloophole

4. That said, if proving toughness is your thing, we still have 8 spots for the custom MeCa GoRuck event in March. Training has already started.

5. But seriously, if you’re not busy Friday mornings, give Harrisburg Iron or Hillbilly a try. Two very different types of workouts, and great changes from our standard bootcamps. You won’t regret either. Huge tclaps to Exit54 for creating something new and running with it.

6. On the announcement front, Escalade has thrown out a challenge to Q every day for a week. The next three weeks have already been claimed. Who’s got the next week? Also, be sure to respond to Flip Phone’s evite regarding the Christmas Party at the Church of God Orphanage next week.

Cheers,
Gamma

Harrisburg, Harrisburg Iron

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