December 12th, 2019 By Gamma

15 posted for Day 4 of the Iron Q challenge, despite the sub-freezing temps.

#disclaimer

Warm-up jog around the lot, then circle up
Elbow Plank Jacks x5
Mountain Climbers x5
Elbow Plank Jacks x5
Mountain Climbers x5
Elbow Plank Jacks x5
Mountain Climbers x10
Air Squats

Pair up, for team suicides across the lot
Burpees Broad Jump/Run
Walking Lunges/Run

To the side of the school
Donkey Kicks x15
People’s Chair w/Air Presses x15
Donkey Kicks x10
People’s Chair w/Air Presses x10
Donkey Kicks x5
People’s Chair w/Air Presses x5

To the back of the school, looping back to check on Cowpens, then again to the back of the school and around to the break area
10 Minute Challenge
10 Mericans, 10 Air Squats and 10 Dips every minute for 10 minutes

Back around to the side of the school
Pleople’s Indian Run – everyone in People’s Chair, last guy runs past the pax and gets back into People’s Chair, then the next guy runs. Continue until we get to the front of the school (~120yards?)

Return to the cars for Mary
LBCs x20
Reverse Crunches x15
Pretzel Crunches x15

COT

Moleskin
1. Had to add juuuust a few more details to the backblast. Sorry for the delay.

2. Good work this morning. Little colder than Tuesday, but no stopping this group. Bull, Wexler and Cowpens for the prerun as well.

3. Cowpens – hope the back heals up soon. Love the dedication to walk it off and stick around to finish with us. We’re better with you out there!

Cheers!
Gamma

Harrisburg, The Ridge

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