September 23rd, 2022 By Gamma

Date: 09/23/22
Pax: Exit54, Practice, SSMinnow, Kojak, Mad Dog, Gamma
QIC: Gamma

Six got stronger at Harrisburg Iron this morning. The rest of you did not.

Warm-up
Mosey to the end of the lot
Various stretches and a couple Yurpees with Mountain Climbers mixed in
Back to the bells

Main Event
20 Curls
20 Lawn Mowers
20 Triceps Extensions
20 High Rows
20 Curb Pullovers
Single-Arm Overhead Carry to the other side of the lot
20 Mericans
Single-Arm Overhead Carry back

Repeat with 18, 16, 14…..2, with a run to the end of the lot and back after every two rounds

Mary
20 WWIIs on your own
Flutter Kicks w/KBs Pressed x20

COT (thanks to Kojak for taking us out)

Moleskin
1. Thanks for playing along. Small but mighty group this morning.

2. If you completed the whole thing, you did 660 reps, 10 Overhead Carries each arm and about a 1/2 mile of running, with no breaks. Not bad for a free workout!

3. Looks like Exit and Kojak did just that. Mad Dog said he was “close-ish” and I brought up the rear getting down to the set of 8.

4. Always great to see a seasoned runner like SSMinnow rounding things out with strength work, and to see Practice always giving 100%

5. We all suspected, but Practice finally confirmed, once and for all, that Elton John is, in fact, a better singer than he is.

6. We knew Exit was fast, but to wake up at 0520 and still make the warm-up is pretty impressive.

7. We’ve complained for months about the heat…..and in a couple months some of you will be complaining about the cold, so now’s the time to take advantage of the perfect morning weather like we had today and get out with your brothers!

8. Good to see Oz keeping the coffeeteria magic alive! It’s a tough job, but someone’s gotta do it…

9. Join Mullet tomorrow as he leads the Rail Yard for the second week in a row.

Cheers!
Gamma

Harrisburg, Harrisburg Iron

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