January 3rd, 2020 By Exit54

Six PAX turned over a new leaf at today’s Harrisburg IRON…

WARM-UP:

• Mosey to the far end of the parking lot, COP
• SSH x 15 (IC)
• Windmills x 10 (IC)
• IST x 15 (IC)
• Upper arm stretches
• Arm circles
• Mosey back to the shelter

THE THANG:

Three Rounds of Exercise, Four Exercises Per Round, Run a Lap After Each Round

Round 1:

• Merken / Plank Mowers x 10 each arm
• Tricep Extensions x 10
• 80/20 Curls x 10 each arm
• Shoulder Press x 10 each arm
• REPEATO all four exercises
• Lap around the tennis courts

Round 2:

• Seated Chest Press / Row x 10
• Bench Dips x 20
• Snatch Curls x 10 each arm
• Swimmer Press x 10
• REPEATO all four exercises
• Lap around the tennis courts

Round 3:

• Manmakers x 10
• Side One-Arm Pushups x 20 each arm
• Bent-Over Curls x 15
• Around-The-Worlds x 10 each direction
• REPEATO all four exercises
• Lap around the tennis courts

Finish up with a 2-minute Plank.

ANNOUNCEMENTS:

• Prayers for Wexler’s friend Michelle
• F3 Harrisburg Holiday get-together is next Friday night (1/10)
• Gremlin is coming up on 1/18. Sign up today

MOLESKINE:

This was my first post of the new year, and I was definitely not the only one shaking off some rust. We got off to a rocky start during the arm circles, when I instructed the PAX to make your circles forward and small – only to glance over and see Sheepdog going backward and big. No big deal, I thought…

We headed back to the shelter where I kicked off my 80s/90s alt rock playlist and jumped into Thang. Next mistake was by me, forgetting to do the Shoulder Presses on the first pass of Round 1. I remembered them when we got to the REPEATO, and received affirmation from @SoloCup who ‘noticed you forgot them but didn’t say anything’. The great @SoloCup keeping his mouth shut in 2020, that’s a new one and let’s see how long it lasts.

We finished up the rest without much incident, albeit a brief bit of confusion where @Clueless thought I’d forgotten an exercise in Round 2. So @SoloCup is taking a step back and @Clueless is trying his hand as the PAX enforcer if you’re keeping score at home. Again, we’ll see how long it lasts. Great effort by the PAX in the end, very efficient work getting thru it all and we had a couple minutes at the end for planking. That’s to be expected with a veteran crew like this I guess.

As always, thanks to you guys for letting me lead. I’m looking forward to a great 2020, and the critical role that F3 will play this year for all of us.

/Exit 54

 

Harrisburg, Harrisburg Iron

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