May 27th, 2022 By Gamma

Workout Date: 05/27/22
Pax: TBone, JD, Clueless, Papa John, Smokey, Practice, Hacksaw, SSMinnow, Bear Claw, Moonshine, Gamma
QIC: Gamma

11 strong men came out to get stronger….

#disclaimer

Warm-up
SSHs x10
Mericans x5
That’s enough of that, so…

Main Event
Part 1
With no breaks, 2 Curls, 2 O/H Presses, 2 Triceps Extensions, then repeat with 4, 6, 8 and 10
Repeat with Pullovers, Chest Presses and Sit-Ups
Back to Curls, O/H Presses and Triceps Extensions, but starting at 10, going down to 2
Repeat with Pullovers, Chest Presses and Sit-Ups

1 minute shake-out

Part 2
Three rounds of
10 Mericans
10 Lawn Mowers
10 Thrusters
10 Isolations Curls
10 Seated Presses
10 High Rows
10 Halos
10 Dips

Part 3
As many reps as possible in 1 minute each:
Curls
O/H Presses
Triceps Extensions
Pullovers
Chest Presses
WWIIs

Mary
Flutter Kicks w/KB Presses x25
LBCs w/KB x15

1 minute stretching

COT (thanks to Bear Claw for taking us out)

Moleskin
1. Great effort this morning. Had the lightening gotten any closer, we were dropping the bells and spending the remaining time doing Burpees. Which really would have sucked since I had two workouts planned for this morning and let Moonshine pick. After a quick review, he said “Um, the one without the Burpees.” You’re welcome.

2. TClaps to TBone, Clueless and SSMinnow on the pre-run. Rumor is another was supposed to be there….rhymes with Mexler.

3. Out of 11 pax, there were seven #respects (including four doubles), while the rest of the #hates just got weaker sitting at home.

4. Keep Hadley in your prayers. TBone said the family was surprised by the support from this group. But that’s what we do. Look for more ways to support the community, even when no one is looking.

5. Mullet has the Q at The Rail Yard tomorrow. Guessing there will be some 0600 pre-runners as well.

Cheers!
Gamma

Harrisburg, Harrisburg Iron

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