July 23rd, 2021 By Deadhead

7 of the burliest brutes in the Burg didn’t see nothing wrong with a little acceleration. A discussion was had with early arrivals Kojak and SoloCup about musical choice. Yacht Rock was given a thumbs down so YHC opted to play a podcast with a mix for the upcoming Toronto Carnival. TarTar punched the doors off his car and ripped the sleeves off his shirt. The man meant business. Off we go.

WARM-O-RAMA

Mosey around the parking lot to the flower bed.

SSH x 15
Merkin IC x 10
Downward Dog
Arm Circles
Focused hand presses x 5

 

THE THANG

Flower bed:
Step up + 1 overhead press
Step down + 10 goblet squats
Continue increasing overhead press and decreasing goblet squats until 10/1. Plank when done.

25 dips
25 incline
25 decline

Farmer carry to the clearing, switching hands halfway.

10 Hand release Merkins OYO.

Lunge walk with the bell/Overhead carry back to the flower bed.

BLIMPS

5 burpees
10 lunges (each leg) + bell
15 IST + bell behind your head
20 Merkins
25 plank jacks
30 sumo squats + bell

Run to the clearing and back.

Flower bed 2:
Step up + 1 high row
Step down + 10 tricep extensions
Repeat until 10/1.

Brisk 10 count from PapaJohn

25 dips
25 incline
25 decline

Farmer carry to the clearing and back.

MARY

The W x 15
The Squirm x 15
Crunchy Frog x 15
High to low plank transitions
Recover, recover.

MOLESKIN

•  Despite the constant burning in YHC’s arms, that was fun. The choice of “plank when done or dance when you’re done” should be a permanent fixture. Slow jams are optional, but spontaneous pickle pounders extra credit are encouraged once you get home.
• Excellent work out there today. A little mumble chatter at the beginning but the work quickly fixed that.
• If the fuzz ever starts actually looking into F3Harrisburg’s seedy underbelly, they will pretty easily identify and apprehend the region’s premier money launderer and oyster bed raider.
• A cool million will fetch you your own island with not one, but two residences. (And an armada of neighborly support!)  #MaritalBliss
• Thanks to Kojak for taking us out today.
• Don’t buy a Range Rover, unless you thoroughly check the engine first.
• By the time this is posted, TarTar will be at Percent.

As always, I’m humbled and honored to have the opportunity to lead this group that has given me so very much.

Gapper has the Railyard tomorrow. Fun times are in store.

 

“Freedom is never really won. You earn it and win it in every generation.” -Coretta Scott King

Backblast, Harrisburg Iron

---