July 10th, 2020 By Gamma

19 came out to get stronger this morning at Harrisburg Iron.

After relocating due to the crowd size, the disclaimer was butchered and off we went

Warm-up
SSHs x5
Air Squats x5
Mountain Climbers x5
Mericans x5

Main Event

Round 1
10 KB Thrusters
3 sets of 10 reps of KB Pullovers, Side-tri Push-ups and 10 Reverse Crunches
10 KB Thrusters
Run to the end of the lot and back, then plank until the six arrives

Round 2
10 Single Arm KB High Rows
3 sets of 10 reps of KB Triceps Extensions, KB Curls, KB Dead Lifts
10 Single Arm KB High Rows
Run to the end of the lot and back, then plank until the six arrives

Round 3
10 Burpees
3 sets of 10 reps of Seated KB Chest Presses, 10 Lawn Mowers, 10 Reverse KB Curls
10 Burpees
Run to the end of the lot and back, then plan until the six arrives

Bonus Rounds
Repeat all three rounds with 5 reps, and skip the running

Mary
Flutter Kicks w/KB Pressed x25
LBCs w/KB x15
Pretzel Crunches x15

COT (Flip Phone took us out)

Moleskin
1. Thanks for coming out. 19 might be a record for Harrisburg Iron. SSMinnow commented that it’s because they all wanted a Gamma workout, to which Solo Cup responded “yeah, after a tough week we all needed an easy one.” Shocking, right?

2. Pancake was a little late making it to the group. We asked if he drove separately, and he laughed right on cue. #mobilelaughtrack

3. Strong work by the pre-runners (Sheep Dog, Clueless, Sonic, Pancake, Wexler, Flip Phone). That was a rough one in this humidity.

4. Chatting with Sheep Dog afterwards, he mentioned F3 has been life-changing. It definitely has been for me as well, and I’ve heard the same recently from several others. Amazing to think back on how easy it would have been not to post for the first time, or not come back the second time. As SSMinnow says often, this is a gift.

5. As usual, Exit 54 was killing it today, leading every round, and the only one to finish the bonus rounds. I believe most at least got to the first set of 5 Burpees…and at least one actively avoided them. Rhymes with Pharsky.

6. All those who rushed off to coffee missed an epic race between Flip Phone and Espresso: backward run for ~50yards. Espresso won, but Flip Phone was happy he kept it close. (note: putting this in parentheses so he can’t see it, but it wasn’t remotely close. I mean, like, not at all.)

7. Good to see Black Market and Ito back out for the second time this week. Keep the streak alive!

8. A few nuggets from coffeeteria: Flip Phone on the verge of mogul status with Smith Towers coming soon; I have a face for radio; Clueless’ kids clearly have good mothering; Talladega has moved on to foreign films…from the ’80s.

9. Votes are in, and I have officially won “Best Backblast of The Week That I Personally Wrote Today”

10. Gear up for the Week of Wexler, starting tomorrow. Yep, six days of the exact…same…workout…every…day.

Cheers!
Gamma

Harrisburg, Harrisburg Iron

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