August 17th, 2018 By SoloCup

5 Pax took on #TheManMaker at #HarrisburgIron for #Day5 of the #5DaysOfPain

Warm up

Mosey over to the Playground 

• 15 x SSH
• 15 x Windmill
• 15 x Imperial Storm Troopers

Run back

The Thang

• 10 Sling Shots (10 each side)
• 10 Goblet Squat
• 20 x Mountain Climbers

Run to other end of the lot, 10 x Merkins, run back

• 20 Clean and Press (10 each side)
• 10 Figure 8 w/ Curl
• 20 Upright row

Run to other end of the lot,  20 x LBC, run back

• 10 Halos
• 40 Side bends (20 each side)
• 20 Shrugs/ Calf Raises

Run to other end of the lot, 10 Burpees, run back

• 20 Curl to Press
• 60 sec Plank
• 20 Tricep Ext

Run to other end of the lot, 10 x Merkins, run back

• 20 Chest Presses
• 20 x Low flutter with Bell overhead
• 20 Kettlebell swing

Run to other end of the lot,  20 x LBC’s, run back

• 20 Lunges w/ bell (10 each side)
• 20 x Stacked Merkins (10 x each side)
• 20 Lawn Mowers (10 each side)

Run to other end of the lot, 10 Burpees, run back

• 10 Sling Shots (10 each side)
• 10 Goblet Squat
• 20 x Mountain Climbers

Run to other end of the lot, 10 x Merkins, walk back

Mary

• LBC x 15
• Freddie Mercury’s x 15
• Squirm x 15
• TheDubya x 15
• 20 WWII Situps
• Crunchy Frogs x 15

Moleskin

• Brutally humid workout,  awesome display of #NoQuit out there
• ProTip: Just speed up the exercises to shut @Tumbler Up
• Watch out for Creepy Uncle Tickles out there kids and I hear there are lots of opportunities at the Shepherd’s Hand Job Fair #ShowToKnow
• Look for info on an Adopt a Park (Wexler) as well as a Wings of Eagles (Trojan) work day
• Hope OVER Heroin opportunity 9/8 (SSMinnow/Terrible Towel)
• Shirt Order will come out next week: I am just asking Schedule C to make a few changes to the new logo and then it has to be approved by F3Nation.  Once that is done, we will move forward

Keep pushing

Harrisburg, Harrisburg Iron

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