May 4th, 2018 By Wexler

Two of Harrisburg’s mightiest came out this morning to lift some Iron and wonder where everyone else was.  We just assumed they were all still in shock from all the Manners on display yesterday at the Ridge

Warm Up
:

Mosey to end of lot
Disclaimer
SSH x20
IST x15
Windmill x15
5 Yurpees OYO

The Thang:

• 10 Kettlebell Swings
• Farmers carry to other side of Parking lot
• 10 Goblet Squates
• Farmers Carry back (switch sides)
• Repeato decreasing by 1 rep

Run down to far end of Parking lot – 10 SSH – Run back

• 10 Press ups
• Run backwards across the lot
• 10 decline merkins
• Bear Crawl back
• Repeato decreasing by 2

Run down to far end of lot – 10 SSH – Run back

• 10 Halo (5 each direction)
• Rack carry across the parking lot
• 10 around the worlds (5 each direction)
• Repeato decreasing by 2

Run down to end of the lot – 10 SSH – run back

• 10 Over head press
• Side lunge across parking lot with Bell
• 10 Tricep extensions
• Side Lunge back
• Repeato down by 2 (only got to 8)

Mary:

• LBC  X20
• Low Flutter X 20
• W X15

COT

Announcements:

• We are trying to get @Fig to lead the Adopt-a-Park program.  If you are interested in giving back through this event, speak up. (Click here for details)
• Wings of Eagles Ranch will be having a work day on Saturday, May 19 in preparation for their summer camps. Many MeCa Pax (and 2.0’s) have helped at WoE over the past 4 years and have come away with an appreciation of the great work they do for the special needs community in our area. Look for an upcoming pre-blast on this.
• On Memorial Day, there will be an F3 Convergence + Patriot 5K w/ SPEED FOR NEED …  here is the pre-blast http://f3southcharlotte.com/2018/04/25/pb-5-28-f3-memorial-day-convergence-patriot-5k-w-speed-for-need/
• King Tiger 5K, in University City on June 2 is now going to be a SpeedForNeed event
• Good Luck to the Time Bandits tonight for Time Lapse

Strong work @Helga!  Always great when you get time to have one on one chatter.

Thanks for coming out, pushing me, and allowing me the opportunity to lead!

Quote of the Day:

“I thank my parents for somehow raising me to have confidence that is disproportionate with my looks and abilities.  Well done!  That is what all parents should do”  – Tina Fey

Harrisburg, Harrisburg Iron

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