June 14th, 2019 By SheepDog

Ten of Harrisburg’s finest came out to find surprisingly nice cool temps for an early summer day to lift heavy objects and then put them back down… over and over.  Here is how it went:

Warm-o-rama

• Mosey to end of parking lot and back doing side shuffle with flapjack, high knees and butt kickers
• Disclaimer
• SSH x 15
• Windmilll x15
• Imperial Stormtrooper x 15

The Thang

One man at each of 12 stations for one minute and then rotate to the next.  Keep this up for about 35 minutes. The stations were (in not necessarily this order):

• Battling rope
• Russian Twist
• Lawn Mowers (alternating sides)
• Overhead Tricep Extensions
• Outhouse Curls
• Upright Rows
• Shoulder Press (alternating sides)
• Deadlift through overhead press
• Kettle Bell Swing
• T Birds
• WWII situps
• Switch Hand Merkins

Mary

• Freddie Mercury x20
• LBC x 20
• Squirm x20
• Plank for the last minute

Announcements

• Adopt a park right after workout.  Will have free beer, Panthers cheerleaders, Sir Purr and your favorite music group.  Maybe intereptive dance?
• Pharr Mill Brewery run next Wednesday 6/19 at 6:30 PM.   $5 pints.  Different length loops… 1 mile, two mile, etc.
• We are keeping Spauldini’s wife and their family in our thoughts this weekend.  She had a rough week with a stay in the hospital, lung collapse during biopsy and now awaiting test results.
• Thoughts for Yellow Cake who hurt his foot and is in a boot.

Name-o-rama

FNG Naveed is from Trinidad which has a legendary music festival so he doth become Calypso from this day forward.

Moleskin

Tclaps to the prerunners Flip Phone, T-Bone and Clueless for the extra effort.

Appreciate Coppertone, Wexler and Dr Lecter keeping the chatter going although I do have to disagree with their assessment of Nicholas Cage’s value to the cinematic universe.  Sean Connery made The Rock what it was.  However, Raising Arizona does have merit so I kinda see your point.

Thanks to you all for coming out and letting me lead this morning.  This band of weekly workout warriors has had a really positive impact on my life and not just from a physical fitness standpoint.  I q’d for the first time in last November and twice so far this year.  I don’t want to get anyone’s hopes up but maybe I’ll try for 3 in 2020.

Harrisburg, Harrisburg Iron, Kettlebells

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