June 8th, 2018 By Wexler

8 of Harrisburg’s toughest came out this morning to move some iron around the parking lot for an upper body beatdown.  Here’s how it went down…

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 Deadlifts
• Farmers Carry back (switch sides)
• Repeato decreasing by 1 rep

Run down to far end of Parking lot – 20 SSH – Run back

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

Run down to far end of lot – 20 SSH – Run back

• 10 Skull Crusher off curb
• Rack carry across the parking lot
• 10 Overhead Press
• Repeato decreasing by 2

Run down to end of the lot – 20 SSH – run back

• 10 Chest press
• Farmers Carry across parking lot
• 10 Lawn Mowers (5 each side)
• Farmers carry back
• Repeato down by 2 (only got to 8)

Mary:

• 10 Floor to Shelf (5 each side)
• Standing Mason Twist with Bell X 10
• Low Flutter with Bell X 20

COT

Announcements:

• QSchool is Coming.  Look for more details from @SSMinnow soon
• Adopt-A-Park 6/19 and we need two more guys to step up and help. Please send me @Wexler an email if you are interested
• F3 Harrisburg’s 5th year anniversary Beatdown is 6/16. We will be serving coffee and bagels. Tell your friends and lets see if we can get some guys (who haven’t been out in a while to show up.)
• The Family Cookout is 6/16 as well. Reply to the Evite even if you don’t plan on showing up
• Prayers for @Sheepdog as he is about to embark on a camping trip with a bunch of kids
• If you haven’t done it yet or haven’t in a while, sign up to Q!  Its an awesome feeling being able to give back to the group and a lot of fun putting it all together.  Great way to add in the mental aspect to the exercise as well.  You are truly missing out!

COT

Moleskin

Great to see the consistency and hard work put out there by @Sheepdog @DrLecter and @Practice.  Keep it up.   Awesome to see all the progress you are making @TarTar!  As always, great to see @Helga and @Flipphone killing it!   Way to jump right back into it @Papajohn!  You will totally be ready for swimsuit season.  Lots of great chatter out there this morning from people self mocking their ‘baby bells’ to an in depth conversation about the benefits of ‘Man Hands’  Gotta show to know!

Thank you for the opportunity to lead and for always pushing me!

Quote of the Day:

“All you need is love”  – The Beatles

Harrisburg, Harrisburg Iron

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