December 10th, 2021 By Gamma

11 men posted. Heavy objects were lifted.

#disclaimer

Warm-up
SSHs x20
Air Squats x5
One, single, solitary, slow Yurpee to stretch things out

Now the good stuff….
Round 1
6 sets of 5 reps of:
Cross-Over Burpees
Pull-Over Sit-Ups
Clean and Presses
Single-Arm Curls
First six guys to finish run around the playground area while the rest finish

Round 2
3 sets of 10 reps of:
Seated Incline Presses
Lawn Mowers (elbows out)
High Rows
Triceps Extensions
First six guys to finish run

Round 3
3 sets of 10 reps of:
Single-Arm Bridged Presses
Dead Lifts
Single-Arm O/H Presses
Reverse Curls
First six guys to finish run

Round 4 (condensed in the interest of time)
6 sets of 5 reps of:
Sumo Squats
Single-Arm Triceps Extensions

Mary
Flutter Kicks (with KB held off the ground) x20
LBCs x20

COT

Moleskin
1. Great effort this morning. You should be feeling it in your arms and shoulders right about now.

2. Seems like most gave the single-arm exercises a shot, then doubled up as needed and that effort is all a Q can as for. That said, if you were able to do single-arm reps with the same weight you lift with regular reps, time to add a heavier weight to your collection. Can’t get stronger if you don’t push the limits.

3. As always, good times at coffeeteria, where we were joined by SS Minnow and Starsky after their runs. One of them ran outdoors, and the other is Starsky. #60degreestomorrowmorning

4. Good luck to all the Huntersville Half runners tomorrow.

5. Be sure to sign up for The Afton Challenge on 01/08 and The Gremlin on 01/15.

6. Deadhead as the Q tomorrow at The Railyard. You might want to bring gloves….

Cheers!
Gamma

*Adding this here since our region apparently sucks at succession planning:
Date: 12/10/21
Pax: Smokey, Deadhead, JD, Bear Claw, Exit 54, The Count, Kojak, Practice, Hacksaw, Clueless, Gamma

Harrisburg, Harrisburg Iron

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