January 10th, 2020 By SoloCup

10 men swang those Big ol’ Bells nonstop during Day 5 of YHC’s Iron Q.  Details are as follows:

Warm Up

• SSH x 9
• IST x 9
• Windmills x 9

The Thang

• 9  KB Swings
• 9  Shoulder/Chest Presses
• 9  Tri Extensions
• 9  Merkins
• 9  Goblet Squats
• 9  Lawnmowers (l/r)
• 9  Thrusters
• 9  Bent over rows
• 9  Lunge Curls (l/r)

Repeato x 9

Mary

• Crunchy Frogs x 9

Moleskin

• It was all business this morning and a ton of #NoQuit.
• #Tclaps to the pre-runners.  A really large group and I believe everyone finished sub 9 min miles
• Party Tonight at Pharr Mill Brewery
• Gremlin!
• Today’s workout is in honor of Sam Roberts who is 9 years old today.  Daddy loves you more than you will ever know.

Keep Pushing

Harrisburg, Harrisburg Iron

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