December 21st, 2018 By Gamma

10 of Harrisburg’s finest braved the rain (from the car to the shelter) for another round of Harrisburg Iron. Here’s what the rest of you missed:

#disclaimer (afterall, KBs hurt when dropped on your face)

Warm-up

High Knees

Butt Kickers

Shoulder stretches

Triceps stretches

3 very slow Yurpees

Mountain Climbers x15

Main Event

Three evolutions of continuous fun motion.Each evolution consisted of three exercises, with reps of 5/10/20/10/5 with nobreaks in between.

1^st Evolution: Curls, Overhead Presses, Triceps Extensions

Flutter Kicks x20

2^nd Evolution: Pullovers, Chest Presses, Sit-ups

Flutter Kicks x20

3^rd Evolution: Sumo Squats, Dead Lifts, High Rows

Flutter Kicks x20

10 Side-Tri PushUps

10 Jump Squats

10 Lawn Mowers (elbows out)

10 Cross-over Merkin Burpees

Repeat

Lightning Thunder Round

To the song Thunderstruck (all 4:53 of it), SSHs the whole time with a Cross-Fit Burpee every time “Thunder” is said (which is a lot)

Mary

LBCs x20

Low Dolly’s x20

Pretzel Crunches x20

COT

Moleskin

1. Great turnout this morning – hopefully you got your money’s worth.
2. For the record, I went back and counted 34 times “thunder” is said 34, including a few obscure times I swear weren’t there before. The worst part is they come in bunches.
3. On a completely unrelated note, try convincing your family you are working from home when they can hear AC/DC playing…
4. Strong work by all. I’m a little biased of course, but that was a tough one. No breaks between sets kicks things up a notch.
5. You guys were right – 1000 musicians playing Foo Fighters in sync is pretty badass. Also, see unrelated note in #3 above…
6. 10 at coffeeteria, including some wayward Dawgs just trying to find a bone.
7. Bull Run (oyo), Rail Yard (Solo Cup) and QSource Grinder (Exit54) are all on tap for tomorrow.
8. If you’re around next week, Exit54 is taking on the Iron Q Challenge. You will definitely get your money’s worth!

Cheers!

Harrisburg, Harrisburg Iron

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