June 11th, 2022 By Gamma

Date: 06/10/22
Pax: Practice, Bear Claw, Clueless, Birdcage, Othello, Papa John, Minion, Gamma (let me know if I missed anyone and will be happy to edit)
QIC: Gamma

8 came out for a Q-less Iron, so we adapted as always.

#disclaimer

Gather around the playground. Discuss what most likely pees in the turf to make it smell that way. Move back to the shelter.

Warm-up
Run to the end of the lot
Various stretches and a few slow Yurpees thrown in
Run back

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 Presses
Side Tri-Push-ups

Flutter Kicks w/KB Pressed x25

COT

Moleskin
1. Apologies for the delayed backblast, but had an important 18-Hole work meeting to get to. After coffee of course. And I’m blaming all my bad work shots on sore muscles.

2. Great effort by the entire pax, and thanks for the heads-up on the litter box…

3. Tclaps to Clueless and Birdcage for the pre-run (along with TBone), although 3 miles for Birdcage apparently wasn’t sufficient. #teamtraining #drivebyheckling

4. Coffee happened.

5. Dad’s Day Out at Percent next Saturday (06/18).

6. Good luck to Coach Wexler’s soccer team in the championship today.

Cheers!
Gamma

Harrisburg, Harrisburg Iron

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