November 23rd, 2018 By Gamma

7 awoke from their tryptophan/wine/beer/whiskey-induced coma just in time to hit the strongest workout of the week. Well, two actually got there early enough for a pre-run, but enough about the crazies.

Warm-up jog to the end of the lot
#disclaimer
SSHs x20
Air Squats x15
Mericans x10

Back to the KBs for an oldie, but goodie…

20 Overhead Presses
20 Curb Pullovers
20 Outhouse Curls
20 Triceps Extensions
20 Sumo Squats
One-handed Zamparini across the lot, 20 Mericans, then back with the opposite hand
Repeat with 18, 16, 14….down to 2, or until time is called

Mary
LBCs x25
Flutter Kicks x25
Pretzel Crunches x12
Reverse Crunches x20

COT

Iron Moleskin
1. Good times this morning. Cobains for the recycled workout, but hey, if it works, it works. Although, yes, last time we did it with Burpees instead of Mericans, but that took too long. And Burpees suck.

2. More traffic on Stallings Road for Black Friday than any work day I’ve ever seen.

3. Nothing completes a workout experience like a redneck version of “Wish You Were Here.” Just like Pink Floyd….except fewer drugs…and more broken down trucks.

4. Fun time at coffee as well. We learned all about BMX races, the Park expansion and bar stools that don’t slide. #showtoknow

Cheers!
Gamma

Harrisburg, Harrisburg Iron

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