September 4th, 2020 By Gapper

18 of Harrisburg’s brawniest came to throw around some iron. Here’s how it went.

WARMUP

• Mosey to end of parking lot & back
• SSH x15
• IST x10
• Air Squat x10
• Merkins x10

THE THANG
6 rounds

• 6 KB good mornings
• 6 KB merkins (3 each side)
• 6 Goblet squats
• 6 Lunges (each leg)
• 6 Thrusters
• 6 Overhead Squats

6 Rounds

• 6 KB curls
• 6 KB ground to overhead
• 6 KB tricep extension
• 6 KB overhead presses
• 6 KB swings
• 6 KB upright rows

MARY

• Mason Twist x15
• Low Flutter x15
• Low Dolly x15
• Reverse Crunch x15
• LBC x15

MOLESKIN

• Rail Yard tomorrow 7am. Pre-run 6am with varying paces. Remember to wear reflective gear, headlamp, and blinking light on back.
• Lots of pax participating in the Whitewater Center trail race tomorrow. General plan is for everyone to complete their run by around 11 and get together for lunch & beers. Whether
• Lots of discussion about which phase we’re in now (I think we determined it’s somewhere between 2.4 and 2.875). Regardless, continue being mindful of social distancing while we’re in the gloom together.
• Prayers for David Henderson (F3 Padre) & family as David’s father passed away yesterday.
• Prayers for Black Market whose dad is in the hospital with dementia.

Harrisburg, Harrisburg Iron

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