November 27th, 2020 By Gamma

11 strong this morning at Harrisburg Iron, and no pre-runners. Guessing some were a little foggy this morning…

Short jog to the end of the lot
#disclaimer
Mountain Climbers x15
Air Squats x10
Arm Circles
Shoulder stretches

Back to the bells

1st Period
10 KB Mericans (left)
10 Lawn Mowers (left)
10 KB Mericans (right)
10 Lawn Mowers (right)
Repeat with 8, 6, 4, 2
One minute Merican AMRAP

2nd Period
10 Single Arm Shoulder Presses (left)
10 Single Arm High Rows (left)
10 Single Arm Shoulder Presses (right)
10 Single Arm High Rows (right)
One minute Shoulder Press AMRAP

3rd Period
10 Single Arm Triceps Extensions (left)
10 Single Arm Curls (left)
10 Single Arm Triceps Extensions (right)
10 Single Arm Curls (right)
One minute Triceps Extension AMRAP
One minute Curl AMRAP

Overtime
10 Cross-Over KB Burpees
10 KB Thrusters
10 KB Dead Lifts
10 KB Side Tri Push-Ups
10 KB Hammer Curls
Repeat with 5 reps of each

Mary
LBCs w/KB on chest x20
Flutter Kicks w/KB pressed x25
Leg Lifts w/KB extended above head, 2″ off the ground

COT

Moleskin
1. Strong work this morning. By 0527 was a little concerned the turkey and beer got the best of everyone, but the lot filled up quickly over the next few minutes.

2. Lot’s of arm/shoulder work, so the Christmas lights may only make it four feet up the tree. Thanks to Dr Lecter for the compliment: “what did our arms and shoulders ever do to you?!?”

3. Good to be back at RRC….that one-day hiatus seemed like forever. Not sure how The Boss is handling two weeks away.

4. Some great stories coming out of yesterday’s Turkey Bowl, and they’ll get better every time they’re told.

5. Still need a Q for The Railyard tomorrow. Time for someone new to step up – it’s the only cost of F3.

Go Irish!

Gamma

Harrisburg, Harrisburg Iron

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