October 25th, 2019 By Gamma

11 posted for another round of Harrisburg Iron. No running, just lifting. Here’s the proof:

#disclaimer

Warm-up
SSHs x15
Mericans x10
Slow Air Squats x5

1st Evolution
Sets of two exercises hitting opposite muscle groups, with no breaks in between
10 Curls, 10 Triceps Extensions, 10 Curls, 10 Triceps Extensions, 10 Curls, 10 Triceps Extensions
Same thing with Overhead Presses and Bent Over Rows…..then Single Arm Chest Presses and Lawn Mowers

Start at the top, but this time with 5 sets of 5 reps of each pair of exercises.

2nd Evolution
2 Cross-over KB Burpees
4 KB Thrusters, 2 Cross-over Burpees
6 KB Clean/Presses, 4 KB Thrusters, 2 Cross-over Burpees
8 KB Pullover Sit-ups, 6 KB Clean/Presses, 4 KB Thrusters, 2 Cross-over Burpees
10 Staggered Mericans, 8 KB Pullover Sit-ups, 6 KB Clean/Presses, 4 KB Thrusters, 2 Cross-over Burpees
12 KB Halos, 10 Staggered Mericans, 8 KB Pullover Sit-ups, 6 KB Clean/Presses, 4 KB Thrusters, 2 Cross-over Burpees
14 Side-Triceps Push-ups, 12 KB Halos, 10 Staggered Mericans, 8 KB Pullover Sit-ups, 6 KB Clean/Presses, 4 KB Thrusters, 2 Cross-over Burpees

Final Burn
Repeat 1st Evolution with 3 sets of 10

Mary
LBCs x20
Flutter Kicks x25

COT

Moleskin
1. Great work this morning. No actual cardio work, but the continuous motion still works up a sweat, even in 50 degree temps. All in, we did around 650 reps, 500 with KBs.

2. Tclaps to Sheep Dog, Wexler, Clueless and Dr. Lechter on the pre-workout 5k.

3. TBone made a brief appearance after a 2-mile taper run before his half-marathon tomorrow. Said he hasn’t run that slow in a while. I instantly regretted asking how slow…..”like 9:30 min/miles or something!” (YHC is currently deleting last few runs on Strava). Good luck tomorrow!

4. Exit54 wins Best T-shirt contest….I mean, you can’t lose with a Guinness shirt! Clueless didn’t recognize him from across the shelter at first; just knew someone was over there killing it.

5. Parquet tried to sneak in without being noticed. I do appreciate the style, though – just show up and work hard. Great to see you out there again!

6. Cowpens is a perfect example of the commitment most of us had when we first started F3. I can attest to the fact that it’s easy to lose, and having someone like him join us is a great wake-up call.

7. Speaking of commitment, Honey Do is back with a vengeance!

8. Our resident #respects, Practice and Bear Claw, rarely miss a kettlebell workout and never give less than 100%. Strong!

9. We came dangerously close to finishing with Thunderstruck, thanks to DJ Clueless. Next time…

10. Finally, pray for Wexler’s Uncle Ken and Aunt Elsie. At 94, Ken is battling dementia, which obviously takes a toll on the family. Also keep the Cochran family in your prayers, as Jason’s father passed away Wednesday night.

Pax Tibi,
Gamma

Harrisburg, Harrisburg Iron

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