July 13th, 2018 By Clueless

3 Strong F3 Brothers for the strongest workout HBurg F3 has to offer. While some of the regulars may be showing off their Beach bodies this week, a select few were working on the Burg bodies. Throw on some classic rock (with free ads), pull a #weinke from the vault, and KB’s were on…

Warm-o-rama: SSH IC x10, Windmill IC x10, Yurpee OYO x5, IST IC x10

Thang: 2 rounds of 16 exercises w/ various rep counts

1. Costanza (formerly bent leg incline press – single arm) x10
2. Overhead tri ext x15
3. Bentover row x15
4. V Hold w/ Bell x30sec
5. Alt Merkin x-over x10 each way
6. Hammer curl x15
7. One-arm squat w/ press x10 each way
8. Mason twist IC x10
9. Bridge position chest press x10
10. Tri side-raise w/ hand on bell x10 each way
11. Upright Row x15
12. Russian twist (aka Putin or pootin if you’re BurVegas) x10
13. Two-arm chest press x15
14. Side lunge w/ curl x10 each way
15. Lawn mowers x10 each way
16. Full ab up w/ press to sky x10

COT – Prayers for the Woods family

Moleskine:

1. Thanks for the opportunity to lead!
2. #ProMove by @Practice in purchasing a variable weight KB option. Solid work!
3. @Wexler was in #HulkMode again. Run fast under the Streetlights…
4. Cat lovers love classic rock and kb’s… #showtoknow

Announcements:

• Streetlight 5k tonight.  Sign Up
• Healthy Eating challenge
• QSource this Saturday

 

Harrisburg, Harrisburg Iron

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