January 25th, 2019 By SoloCup

11 men showed up to see what YHC had in store for his return Q at #HarrisburgIron.   It was a kind of a ladder, of sorts, but it was all Pain.  Here’s how it went down and up and down again:

Warm up

• SSH x 15
• WindMill x 15
• 30 s Arm Swings

The Thang

• 1 Outhouse Curl
• 10 Bell Merkins
• 1 Bent Over Row

Repeato 10/1/10

Overhead Carry to the other side of the Parking lot

• 1 Russian Twist
• 10 WWII Sit Ups w/ Bell
• 1 Chest Press

Repeato 10/1/10

Overhead Carry to the other side of the Parking lot

• 1 Halo
• 10 In/Outs
• 1 KB Swing

Repeato 10/1/10

Overhead Carry to the other side of the Parking lot

• 1 Figure 8
• 10 Goblet Squats
• 1 Triceps Ext

Repeato 10/1/10

Overhead Carry to the other side of the Parking lot

Circle Up

• 10 Burpees
• 10 Squats
• 10 Merkins
• 10 In/Outs
• 10 Jump Squats

 

Mary

• LBC x 10
• Squirm x 10
• Crunchy Frog x 10

Moleskin

• CPR 1/26 (Tomorrow) at 0830AM at Harrisburg Fire Station.  Secveral open seats left, we’ll save one for you.
• Meca Gala tomorrow night as well
• Welcome FNG Mark.  Great work
• We had to modify some of the counts (cut a few short) to get all of the Exercises in.  I hope everyone met their daily quota of Pain
• TClaps to Wexler and Exit for pushing through injuries today
• Tomorrow starts the Food Pantry Challenge.  We’ve engaged the Dawghouse Pax (a.k.a the Labradoodle Lads) in a friendly challenge of who can collect the most Food for the Pantry in the Month of February.  Drop off will be at Harrisburg Park on Saturdays throughout the Challenge. Can’t be there? Let me know and we can make other arrangements. Please weigh your items (use a bathroom scale) and place them in a bag/box. Write the total weight and your AO on a piece of paper and place it with the food.  Depending on the amount of food we get, I may have to make a few drop offs to the Pantry over the course of the event. Losers, will have to Q the workouts of the Winners for a Week.

Keep Pushing

Harrisburg, Harrisburg Iron

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