October 16th, 2020 By Bearclaw

17 strong and very faithful men came out today to continue the Respect Q week.  After some hesitation, we determined we could do the workout without shelter as originally planned because the rain seemed to have stopped.

Warmup:
Side Straddle Hops (20 reps)
Hill Billy (15 reps)
Windmill (15 reps)

The Thang:

Station 1:
Outhouse Curls (10 reps)
Upright Row (10 reps)
Under/Over Curls

Station 2:
Crunch w/ Bell (10 reps)
Lunge (10 reps)
Reverse Crunch (10 reps)

Station 3:
Crossover Merican (10 reps)
Chest Press (10 reps)
Lawn Mower (10 reps)

Station 4:
Pull-over (10 reps)
Sumo Squat (10 reps)
Lying 180’s (10 reps)

Station 5:
American Hammer (10 reps)
Goblet Squat (10 reps)
Seated Figure 8 (10 reps)

Station 6:
Kettle Bell Swing (10 reps)
Triceps Extensions (10 reps)
Overhead Press (10 reps)

Mosey to the End of Parking Lot and Back. Then Repeat.

Cool Down: Mosey to end of parking lot and back for closeout.

Announcements: Still room to sign up for the race on November 14

Prayer request mentioned: Exit54’s and family as his son is still in the hospital

COT: Bearclaw

Thanks for the opportunity to Q today. Very much appreciate Practice in helping me Co-Q today.
Practice provided the music today. This has been respect Q week. It seems the music advertisements and Sponsors supported AARP and other stuff related to Seniors (Lots of Laughs)! (Practice might have said that was coincidental and not intentional.)
You should have been there to hear this: Loaded question: “Are you actually doing all the reps??”
Rebuttal: “Yes. Is that not the intention of this workout!!”

Have a good day.

 

 

 

 

Harrisburg Iron

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