April 15th, 2022 By Bill Shep

7 super HIM’s escaped the comforts of the fartsack to engage their muscles in Good Iron Friday to build ourselves up to be better. Lowdown below:

Disclaimer
Warm-Up
Mosey, then mosey back
IST x 15
Squats x 15
Merkins x 15
Mountain Climbers x 15

The Thang
Doing single arm compound work along with some leg work, right side first, left side second
Single Arm Snatch x 5(r)
Swings x 5(r)
Flapjack
Single Arm Clean/Press x 5(r)
Swings x 5(r)
Flapjack
Mosey- Yurpees x 2
Step-Ups x 5(r)
Swings x 5(r)
Flapjack
Deadlift/Pull-up/Sumo Squat x 5(r)
Swings x 5(r)
Flapjack
Mosey-Yurpees x 2
Repeato increase reps to 6,7,8 each side, increase Yurpees to 3,4,5

Mary
LBC x 15
Squirm x 15

Count and Name-o-rama

Great work today, T Claps for TBone doing pre run, if any others did, my apologies for not including.
low chatter today, all doing work, but was fun time with all
4/24-hopscotch painting
4/30-Harrisburg 5K-did not know this, TBone stated that there are teams that can have up to 12 runners, currently have 4, fun fact to know.
5/20-time lapse-runners needed, throw your hat in once you know your schedule
Prayers for Starsky’s mom and family
Prayers for Bass family, Deadhead let us know they had a little girl, now the treatments begin, sign up for meal train if able.
Did not go to Coffeeteria if there was one, had to get to work early today

Always an honor to lead , remember importance of everyday to lead, to strive, to have a purpose and Good Friday!

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