December 6th, 2019 By Naved Baboolal

WARM O RAMA was skipped today to make way for GVT (German Volume Training).

 

THE THANG

10 sets of 10 reps of the following exercises:

• Single-arm bench press (left hand)
• Single-arm bench press (right hand)
• Box squat
• Good morning
• Bicep curls
• Tricep extensions
• Single-arm deadlift (left hand)
• Single-arm deadlift (right hand)

 

MARY

• 100 second plank

 

COT

• Please coordinate w/Flipphone and or Kojak to signup for the orphanage Christmas party on Dec. 18 @ 6 pm. We’ll have a meal, enjoy each other’s company and make someone’s day. If you can’t make it, donations for the food are always welcomed.
• In honor of Gremlin, this Saturday Harrisburg AO will get together and plan a workout for our portion of the 5 hour/5 AO workout on Jan 18 when all AOs get together to honor one of our fallen folk. Wexler has more details.
• Cowpens has more details on a reenactment of Bethlahem with his church (Providence Baptist) from 6 pm – 9:30 pm. Dates and more details to come from Cowpens.

 

MOLESKIN

• Glad everyone could make it. I will do a better job at throwing out alternative exercises. I think my Qs this week showed me that I need to be more cognizant of others and there abilities and I’ll still be able to make the workouts challenging and fun.

Harrisburg, Harrisburg Iron

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