December 29th, 2017 By Gamma

Started with six faithful Iron men, and were soon joined by six more getting some early work with Gulfstream’s GoRuck training. Now 12 strong, we knocked out the following:

Warm-up
SSHs x 20
Air Squats x10

Main Event
3 rounds of 4 exercises with reps of 5/10/15/10/5 (do 5 reps of each exercise in the round, then 10, etc)

Round 1
1. Burpees
2. KB Lawn Mowers
3. Single-Arm O/H KB Presses
4. KB Hammer Curls

Intermission
Flutter Kicks x50

Round 2
1. KB Chest Presses
2. KB Skull Crushers
3. KB Front Raises
4. KB Triceps Extensions

Intermission
LBCs x25

Round 3
1. Mericans
2. KB High Rows
3. KB Halos
4. KB Reverse Curls

With a little time to spare…
YHC: “Finnegan, pick a number between 1 and 4”
Finnegan: “six”
YHC: “ok, smartass, we’ll go with number 1….so 5 more Burpees, Chest Presses and Mericans. You’re welcome”

Mary
Low Dollys with KBs/rucks pressed x15
Reverse Crunches x15

COT

Frozen Moleskin
1. Great job by all. Strong work by the ruckers to do this not only with rucks on, but tied together. #teambuilding

2. Thanks to Helga for taking us out. Great to see some of the Rolling Stone boys join us in the ‘Burg!

3. Day 5 of the Iron Q Challenge is in the books. Grand Finale tomorrow at The Rail Yard.

4. With the Dawgs joining us once again, we were 13 strong at coffeeteria. Definitely going to miss that next week!

5. Most importantly, prayers up for Escalade’s Father, who is in the hospital following an apparent heart-attack this morning.

Pax tibi,
Gamma

Harrisburg, Harrisburg Iron

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