August 26th, 2022 By escalade

10 Men posted at the park today to lift heavy things and put them back down.

PAX:   Gamma, Othello, Frazier, Mad Dog, SS Minnow, Practice, Dead Head, Ripken, Dr Lector, Escalade

Q:  Escalade

Here’s how it went:

Disclaimer

Warm Up:

• 15 SSH
• 15 Imp Storm Troopers
• 10 Windmills
• 10 Merkins
• 10 Penny Pickers

The Circuit:   Mostly sets of 12/10/8   Alternating exercises to keep HR going and arms burning.  1, 1, 2,1,2 3, 2, 3, 4, 3, 4, 5, etc…

1. KB Swing
2. Over head Press
3. Sumo squats
4. Figure 8 (both directions)
5. Tricep extensions (15, 13, 11)
6. Lawn mowers L & R
7. Lunges (both sides)
8. Sling shots (both directions)
9. Calf raises (25, 20, 15)
10. merkin rows. (6,5,4 ea. arm)
11. tea pots (each side)
12. Upright rows
13. Step ups (10, 8, 6 each side)
14. Thrusters
15. Curls

Mary:

• 15 Low Flutter
• 15 Pretzel Crunch
• 15 Squirm
• 1 min plank

COT

Moleskin:

Thanks for playing along today!  I think iron has become my favorite day to hate.

Not a lot of chatter (that I could hear.)  Either the music was too loud or we were working too hard.

Have a great weekend!

YHC

-Escalade

 

 

Harrisburg Iron

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