January 18th, 2019 By Gamma

11 of the area’s finest, including one FNG, got stronger this morning…and just to throw everyone off, we even ran a bit.

#disclaimer

Warm-up
SSHs x20
Arm Circles
Triceps/Shoulder stretches

Main Event
Partner up – one guy does an exercise while the other runs to the end of the ball fields, does 5 Hand Release Mericans, then runs back. Switch and continue until you complete:

100 KB High Rows
100 KB Thrusters
100 KB Pull-Over Sit-Ups
100 KB Reverse Curls
100 KB Lawn Mowers (each side), substitute overhead KB press for the running
100 KB Halos (each direction)
100 KB Pressed Leg Lifts
100 KB Triceps Extensions

Mary
….ain’t nobody got time for that!

Iron Moleskin
1. Thanks for coming out. Loved the chatter.

2. Welcome Preston! Strong effort this morning – like we said, you were moving faster than 100% of the people still in their beds! We’ll see you out soon.

3. And with that, I’ve met my running-at-kellebells quota for the year.

4. Tclaps to all the pre-runners.

5. Great work by the TBone/Clueless team, getting through all 8 sets. Thanks for setting the bar for the rest of us. We’ll get there!

6. Prayers out to the Duncan (Bear Claw) family following their loss. Also for his son, recovering from a concussion.

7. Scooter made it back from his run just in time for COT, although he was secretly hoping for another round of Sally. SSMinnow was with us in spirit, just getting back from his run as we were leaving the park, but he did catch us at coffee. It’s as if he knew we’d be there….

Cheers!
Gamma

Harrisburg, Harrisburg Iron

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