January 5th, 2018 By Clueless

8 Strong F3 Faithful threw some iron around this morning. Always looking for ways to keep the core strong and stable, YHC threw in a couple findings from the interwebs.

Warm-O-Rama: SSH ICx15, Windmill ICx10, IST ICx10, Slow Count Merican x5

Thang: 4 Sets of exercises w/ final exercise focusing on core. Pass around the “stability ball” for stability ball mericans for one PAX at the end of each set.

SET 1 – Bent Leg Incline Press (aka Costanza) – Single arm x10, Overhead Triceps Extension x15, Bent over Row x15, V Hold w/ Bell 30 Sec

SET 2 – Merican w/ Side Row x10, Hammer Curl x15, One Arm Squat & Press x10, Mason Twist x10

SET 3 – Bridge Position Waffle Makers x10,  Tri-Side Raise x10, Upright Row x15, Russian Twist x10

SET 4 – Romanian Deadlift x10, Step back lunge w/ Bell hold in triceps ext position x10, Dutch Cucumbers x10, Ab Up w/ Press to Sky x10

Repeato… then end w/ 10 Burpee Thrusters

Mary: LBC w/ Bell x15, Bell Toe Touches x10

COT – @Helga took us out

Moleskine:

1. Always an honor to lead. Thanks for the opportunity.
2. Welcome out @RedCoat. Looking forward to seeing you regularly. Nice EH @SidVicious.
3. >9 degrees = shorts for @Gamma
4. The only way the stability ball could have been more stable is if it were still in the box
5. Romanian Deadlifts = #AwkwardChallenge
6. @Wexler may very well win the #IronPAX award this week… him, or that friend he was asking for last week…
7. Side, side, #sad, note… confirmed by at least 3 PAX members (YHC included)… soreness was still felt as late as yesterday from the New Year’s Day 2.0 friendly football game. We have to 1) step up the intensity/variety at the workouts or 2) play more football

Keep Pushing – Clueless

 

Harrisburg, Harrisburg Iron

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