Master 6

7 of Harrisburg’s strongest shrugged off reports of crazy rain and came out to the nice soft turf to have a good ole Iron time set to the number 6.


Warm up:

Windmill X10
Mountain Climbers X20


The Thang:

Mosey over to the nice soft astroturf on the playground


6 minute AMRAP

  • Sumo Squats X2
  • Shoulder Press X2
  • Increase reps by 2 until time is called

Run a lap around the playground


6 Minute EMOM

  • 12 Burpees in a minute (then 10, then 6)
  • High Rows throughout minute
  • Repeato for 6 Minutes

Run a lap around the playground


6 Minute AMRAP

  • 2 Outhouse Curls
  • 2 Reverse Lunges (each leg)
  • Increase reps by 2 until time is called

Run a lap around the playground


6 Minute EMOM

  • 15 Deadlifts
  • SSH throughout minute
  • Repeato for 6 minutes

Run a lap around the playground


6 Minute AMRAP

  • 2 Skull Crushers
  • 2 Chest Press
  • Increase reps by 2 until time is called




  • King Tiger 5k is coming up on Saturday June 1st.  This will be a Speed for Need event and guys are needed to push.  See @Exit54 for details.  You can sign up here!
  • Adopt a Park opportunity coming up to rebuild the Old Post Office’s deck.  Will be looking for guys to HC for either/and an early Saturday morning or a Sunday Afternoon.  First weekend will be just the demolish.  2nd will be putting down the new deck.  This is an opportunity to bring your older kids out to help out the community.  The Post office is the oldest historical building in Harrisburg.  Find more information about the Century old building here!
  • Prayers for local 12 year old, Jason, who is currently in a medically induced coma after catching a terrible infection.
  • Continued prayers for Clueless’ nephew Davis


Great work out there today!  Tried to mix in some cardio to keep the heart rate up while we were lifting heavy things.  Great to see @Hotdog back out there.  Glad to see @BearClaw live up to his name after he wrassled a bear while camping last weekend.  Not sure who this clean shaven FNG who keeps coming out but think Sheared Dog is a great name!  Thank you @Scooter for the strangest (yet good) musical playlist we have had yet!  Great to see @Exit54 killing it as usual and @Clueless showing up tough even when he isn’t 100%.  He is probably much more closer to the rest of us now.

Really great time at Coffeeteria with the Dawg House boys!  You are really missing out on some of the best chatter out there.  We covered everything today from @Uecker running with the bulls and the ‘American’ who was gored, Stonewall Jackson, YHC’s Spanx, @Kojak starting up and managing my Rap career, @Scooter’s feelings on everyone who drinks Non Corporate Coffee, Tricking people into saying bad words and then giggling, 58008, @Pharoah’s teaching us how to cheat to qualify for a marathon, awkward pauses in the conversation, War of Northern Aggression vs the Civil War, The Damn Yankees, @Talladega’s love of standing behind drag race cars, inhaling the fumes, and enjoying the ride, and so much more!  Gotta #showtoknow


As always, thank you for pushing me and thank you for the opportunity to lead!


Today’s Quote of the Day: ‘Forgive them Father for they know not what they do’  – Jesus