August 9th, 2019 By Starsky

YHC woke up another year older today and decided that Tabata would be the best way to start a new year.  I was joined by 10 of Harrisburg’s finest for the celebration.  5:30am on the watch let’s roll and loosely follow the below.

Warm-o-rama

Mosey to the end the ball field:

SSH x 21

Windmill x 11

Cotton Picker x 11

Arm Circles

Michael Phelps

Mosey back to the Litter Box

The Thang

Round 1 (20 seconds on and 10 seconds rest) Mercan Mania

Mercan, Diamond Mercan, Wide Mercan, Incline Mercan, Decine Mercan, Chuck Norris Mercan, Mercan, Incline Mercan

Round 2

R Single Arm Press, L Single Arm Press, Upright Row, R Lawnmower, L Lawnmower, R Snatch, L Snatch, Halo

Round 3

Goblet Squat, Outhouse Curl, Tricep Extension, Turkish Getup R, Turkish Getup L, Back Lunge, Sumo Squat, Back Lunge

Round 4

LBC, Low Flutter, Freddy Mercury, R Pretzel, L Pretzel, The W, Squirm, LBC

Round 5

Alternate curl/tricep extension

Round 6

SSH, Mtn. Climbers, High Knees, Burpees, Squat Jumps, High Knees, Mtn. Climbers, SSH

Peoples Mary

Moleskin

As always an honor to lead this group.  It’s been a huge part of my life for the last 7 years and I’m very grateful.

• If you need to know how to really count cadence, ask Undertaker.
• Not much chatter this morning.  Tabata keeps you moving so not much wasting time either.
• MECA is taking over Miracle League baseball on September 14 and Gapper is leading that. Here’s the link for the pre-blast. https://f3-meca.com/2019/08/04/pre-blast-f3-meca-serves-at-miracle-league-baseball/
• Opportunity to mow the driving range at the high school. See Solo Cup for details.
• QSource Grinder Saturday morning at 8:30 at Rocky River Coffee. Dick Tracy has the Q.

 

Harrisburg Iron

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