August 28th, 2020 By DrLecter

22 men came out this morning to throw around some iron and get better. Here’s what they did.

Mosey to the end of the parking lot. Disclaimer given.

Warm-o-rama

SSH x15 IC

IST x15 IC

Arm Circles OYO

Michael Phelps OYO

Penny Pickers x15 IC

The Thang

20 minute AMRAP, while maintaining good form.

Round 1

10 Deadlifts

10 Merkins

10 Upright Rows

10 Arnold Press (Each Arm)

10 KB Swings

10 Merkins

10 Goblet Squats

10 Outhouse Curls

Run to the tennis courts and back. Repeat until time is called.

Round 2

10 Tricep Extensions

10 Merkins

10 Thrusters

10 Figure 8s

10 KB Halos

10 Merkins

10 Lawnmowers (each arm)

10 Lunges (each leg)

Run to the tennis courts and back. Repeat until time is called.

Mary

LBC x20 IC

Low Flutter x20 IC

Pretzel Crunch x10 IC

COT

Moleskin

• Thanks for coming out! Always an honor to lead this group of HIM.
• Welcome to Skid (FNG Tate). Glad to have you out again.
• Didn’t think anyone would be disappointed when I switched out the burpees for Merkins in the second round.
• TClaps to the pre-runners – Gamma, Solo Cup, Sheepdog, Al Bundy, Gapper, and SS Minnow
• We were joined at COT by FlipPhone, Wexler and Pocahontas, who spent the morning getting some miles in.
• TClaps to DT for providing the tunes today.
• The HEC is really making some guys desperate. Lots of mumblechatter about imitation sausage this morning. #sausagefest

Prayer Requests and Announcements

• Praise that Deadhead’s family in Louisiana is safe after the hurricane. Unfortunately, several family members lost their homes and one lost his business. Keep them in your prayers as they start the process of rebuilding.
• Continue to remember Farfegnugen in your prayers as he recovers from his injuries and surgeries.

Harrisburg, Harrisburg Iron

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