October 13th, 2018 By Practice

9 HIM rolled into Stallings Road Park early on a clear, crisp, October morning, ready to throw some iron. My thanks to the PAX for allowing YHC to introduce some new exercises from south of the border. It went something like this. ..

 

Mosey to end of parking lot. Disclaimer. Warm-up.

SSH x 15

IST x 10

Windmill x 10

Arm circles – forward/backwards

 

The Thang

After a demonstration of the new exercises,  YHC established 4 stations with 4 exercises each. Begin with 15 reps. Repeato with 20 then 25. If you’re man enough.

 

Station 1                            Station 2

Molino                               Upright Row

Pulls                                  Curls

Chest Press                      Swing

Russian Twist                   Horizontal Press

 

Station 3                           Station 4

Single Arm Press             Press de Rango Completo

Clean                                Tricep Extention

Squat Jump                      Thruster

Crunch                               Around the World

 

Mary

“W” x 15

Crunchy Frog x 15

Squirm x 15

Low Flutter x 15

 

Announcements

Planning meeting for The Gremlin, all F3 meetup, on Monday, October 15, at Hawthornes in Harrisburg @ 7pm.

 

Pray it out…..

Harrisburg, Harrisburg Iron

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