February 4th, 2022 By Gamma

12 got stronger this morning, physically and mentally. Ok, well at least physically, but they did have to talk themselves into braving the drizzle between their cars and the shelter.

Date: 02/04/22
Pax: JD, Exit 54, Deadhead, Hacksaw, SS Minnow, Practice, Dr. Lecter, Ripken, TBone, Clueless, Solo Cup, Gamma
QIC: Gamma

#disclaimer

Warm-up
SSHs x20
Various stretches

Main Event
Round 1
4 sets of 10 reps of:
Mericans
WWIIs
Single Arm Bridged Presses
Leg Lifts

20 SSHs, 5 Step-Back Lunges

Round 2
4 sets of 10 reps of:
Lawn Mowers
Goblet Curls
High Rows
Reverse Curls

20 SSHs, 5 Step-Back Lunges

Round 3
4 sets of 10 reps of:
Overhead Presses
Triceps Extensions
Single Arm Overhead Presses
Side Tri Push-Ups

20 SSHs, 5 Step-Back Lunges

Bonus Round
With your heaviest KB, repeat all 12 exercises, 5 reps each

Need to Kill Time Round
With your lightest KB, max reps of Curls for 1 minute. Repeat with Triceps Extensions, then LBCs

COT

Moleskin
1. I know I’m feeling this one right now….hope you all are as well. Can’t get stronger if you don’t push yourself, and you can pack a lot into 45 minutes when you skip that running stuff…

2. Thanks to JD for taking us out, for staying close so I didn’t have to repeat the exercises and for making sure his rubberized dumbbell didn’t bounce my way!

3. Tclaps to Clueless and TBone for the pre-run. I considered it, then went back inside for a bit. The M said I’m getting old and weak. I forcefully and confidently responded with “Getting?!?”

4. Continued prayers for Banjo’s father-in-law, Escalade’s recovery and Hacksaw’s sister, along with all the unspoken needs.

5. Sounds like the BB/BS Harrisburg Bowling Team is shaping up nicely, with two absolutely definite “possibles” this morning.

6. Coffeeteria covered stupid stuff we did as kids, active shooter training, being made available to the industry, insurance people bad, where to break an office window in case of emergency, the pros and cons of having the shelter lights on, downhill treadmill half-marathons and the respect that comes along with a Dopey hat.

7. Mullet has the Q at The Rail Yard tomorrow. Exit is running 18 miles. Pick one….

Cheers!
Gamma

Harrisburg, Harrisburg Iron

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