June 25th, 2021 By Gamma

11 got stronger at Harrisburg Iron this morning

#disclaimer

Warm-up
Various arm/shoulder stretches
2 Yurpees
SSHs x15
Slow Air Squats x5

Main Event
1st Evolution
3 sets of 10 of
Single-Arm Shoulder Presses/Lawn Mowers
Mericans/Mountain Climbers
Curls/Triceps Extensions
Repeat with 4 sets of 8, then 5 sets of 6

2nd Evolution
3 sets of 10 reps of High Rows, Pullover Sit-Ups, Overhead Presses

3rd Evolution
3 sets of 10 reps of Goblet Squats, Dead Lifts, Chest Presses

Mary
LBCs w/KB on chest x15
Flutter Kicks w/KB pressed x15

COT

Moleskin
1. Thanks for playing along. Great effort by all 11 men, including 7 #respects. Arms should be feeling pretty heavy about now…

2. Thanks to Jiffy for taking us out. Love how consistent he’s been since joining us!

3. Speaking of consistency, Oz says he has consistently half-assed every workout since coming back out. Calling BS on the half-assed part, but he’s definitely posted consistently.

4. Had a brief Bull sighting this morning, and Wexler joined us for coffee after his run.

5. As usual, a lot of entertainment at coffee, where we covered topics including veloci-crackheads, ninja zombies, aliens/Masons, rock climbing at vacation bible school and 4.0 students working for 2.0 students. Somewhere, Bear Claw is still shaking his head…

6. Look for details on a July 31st race to celebrate Hammerhead’s recovery and raise some money for a good cause. Likely a 9am 5k/10k launching from Percent Taphouse, but again, details are still being finalized.

7. Good luck to Kojak, Schedule C and Gapper taking on a custom F3 Goruck HTL (24 hour event, 12 hour event and 6 hour event all in one weekend, with short breaks in between).

8. Also, good luck to Clueless, Pancake, Mongoose and the rest of the scouts/dads as they trek across New Mexico over the next 7-10 days. Should have some great stories when they return!

9. MQ Wexler is on deck at the Rail Yard tomorrow. We had one more today than Wexler did yesterday, so come on out tomorrow to boost his confidence!

Cheers!
Gamma

Harrisburg, Harrisburg Iron

---