January 28th, 2022 By Gamma

Eight cars in the lot, but only four braved an upper-body focused KB beatdown. Three others got some miles in….and a kid sat in his car at the end of the lot. Must have been cramming for a test this morning.

Date: 01/28/22
Pax: Practice, Hacksaw, Kojak, Gamma
QIC: Gamma

#disclaimer was attempted, but devolved into something along the lines of “don’t do anything dumb”

Warm-up
SSHs x15
Slow Squats x5
Slow Mericans x5

Main Event
1st Evolution
10 Alternating Single Arm High Rows (L/R=1), 10 Burpees
Repeat with 9, 8, 7, 6 (and 5 if you’re a Telly Savalas fan)

2nd Evolution
5 Rounds of 5 Exercises; for each exercise, do 5 single-arm reps on each side, then 10 more reps with both; exercises were:
Triceps Extensions
Curls
O/H Presses
KB Mericans
Lawn Mowers (Bent Over Rows)

3rd Evolution
10 Pullovers, 10 Chest Presses
Repeat with 9, 8, 7….1

4th Evolution
10 Seated Knee-Ups, 10 Mason Twists
Repeat with 9, 8, 7….1

No time for the 5th Evolution, which would have been Seated Chest Presses and Dips

COT

Moleskin
1. Small but mighty crowd this morning. Great effort by all. Practice showed us youngins how it’s done, Hacksaw demonstrated perfect form, at least by our standards, and Kojak just did Kojak things to lead the pack.

2. Tclaps to SS Minnow, Banjo Boy and Bear Claw for showing up and getting anywhere from 3 to 10 miles.

3. Kojak may be jumping into the rucking division for the Idiot Run. It’s only 10 miles. Up hill. Both ways.

4. As usual, coffee covered a wide array of topics. Kojak explained to Bear Claw the process to sign up for a police cruiser ride-along. Then we explained there’s an expedited process….all the paperwork and photos come afterwards, possibly with “free” room and board as well.

5. SSMinnow was surprisingly interested in the Beer Mile World Record of 4:28. He may have a new mission!

6. Pretty sure Oz is selling bagels on the black market.

7. Be careful out there tonight and/or in the morning. Safe travels to Hacksaw and Minnow.

8. Rail Yard will go on as scheduled.

Cheers!
Gamma

Harrisburg, Harrisburg Iron

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