November 16th, 2018 By Clueless

Seven showed up to clear skies and literally freezing temperature but all agreed that we were just glad it was dry for once this week. Sticking with the physics theme… can’t solidify if you say in motion so we did that with the following.

Mosey – High knees, buck kickers and flap jack side hops to the other end of the parking lot.

#Disclaimer

Warm Up – Side Straddle Hop, Imperial Storm Trooper, Windmill and Arm Circles

The Thang:

Mosey between three stations doing only one activity at each stop each time.  Activities at stations include…

1) T-Bird x 10, Lunges x10 both sides and Tricep Extension x20

2) Sumo Squats x 20, Overhead presses x10 both sides and Upright Row x20

3) Lawnmowers x10 both sides, Chest Presses x25 and Outhouse Curls x20

Mary – Dealer’s Choice

LBC, Squirm, Plank with J Lo, W, Low Flutter, Bicycle, and WWII’s

Plagiarized Announcements:

• Turkey bowl on Thanksgiving at 7 AM.  @Clueless is leading.  Bring the 2.0s and be ready for some fun!
• Santa Scramble this Saturday.  Speed for Need event.  Come out and support a good cause.  This is a fast course so you could definitely set a PR.
• Orphanage Christmas party is coming on Sunday, December 16th. RSVP will be coming out soon.  Let YHC or @Kojak know if you have any questions.

Moleskin:

• My pleasure to lead and reward the early birds with more running.
• The multiple stations gave me a chance to use every piece of iron I have at the house… even the dumbbell 15’s… which are my wife’s… wink!

Thanks for coming out to make my first Q possible and to everyone for helping gather up the classes materials at the end.

Have a great sunny weekend!

Harrisburg, Harrisburg Iron

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