October 14th, 2022 By Exit54

DATE: 10/14/22

PAX: JD, Practice, Smokey, Escalade, Papa John, Banjo Boy, Static, Mayweather, Bearclaw, Gold Rush, Hacksaw, Othello, Exit 54

QIC: Exit 54

 

Lucky 13 hit the Harrisburg Iron block for some fun with heavy things…

WARM-UP:

• Mosey to the tennis court side of the lot, COP
• Disclaimer
• SSH x 20 (IC)
• IST x 15 (IC)
• Mericans x 10 (IC)
• Mountain Climbers x 15 (IC)
• Arm Circles
• Upper Arm / Upper Body stretches
• Mosey back to the circle

THE THANG:

Five rounds, each round consists of 45-second segments – two aerobic lifts, one static hold, one rest, then REPEAT.

• Round 1:
  • Reverse Skullcrushers
  • Overhead Press
  • Static hold the weight like a goblet
  • Rest
  • REPEAT
• Round 2:
  • Upright Rows
  • Curls
  • Static hold the weight at your waist
  • Rest
  • REPEAT
• Round 3:
  • Bent-Over Rows
  • Outhouse Curls
  • Static hold the weight in a low crouch
  • Rest
  • REPEAT
• Round 4:
  • Goblet Squats
  • Lunges
  • Static hold the weight in a low squat
  • Rest
  • REPEAT
• Round 5:
  • WWII Sit-Ups
  • Mason Twists
  • Static hold the weight in the Mason Twist position
  • Rest
  • REPEAT

The work got done a little faster than anticipated so we had time for everyone’s favorite bonus round: The Iron Circle.

• Form a tight circle, everyone set their bell down with their right hand and get in a plank.
• With right hand on the bell, left hand on the pavement, do a Merican, then handwalk to your right til you reach the next bell.
• Went most of the way around the circle, then reversed it back around with the left hand on the bell.

Finished up with 10 Lawnmowers each arm.

 

ANNOUNCEMENTS:

• Harrisburg Fire is teaching a STOP THE BLEED class on November 5th at 9am. Sign up here.
• Welcome to Mayweather (aka Brian Floyd). Good dude who wanted to get out and meet his brothers in the ‘Burg this morning.
• Prayers for the victims of the horrific shooting in Raleigh last night.

MOLESKINE:

Beautiful morning with clear skies and temp around 50. Your Q went with mostly a recycled workout from last year where he figured it had been long enough no one would notice. Simple formula – 45 seconds of one thing, then 45 seconds of another, then 45 seconds holding the weight still, then 45 seconds rest. Then REPEAT the whole thing. I was wishing i had a smaller bell for most of those static holds.

The boys were ecstatic when we had time enough at the end for the Iron Circle. It’s really just a bonus round I keep in mind in the event we finish up early, but it’s becoming so popular with the PAX that it may become a mainstay – much like the Motivator for my Tues/Thurs leads.

Apparently there are multiple meteor showers visible at the moment and we got some good views from each side of the circle. At one point i glanced over at Papa John and Banjo Boy and they were staring to the sky like it was Phoebe Cates in Fast Times at Ridgemont High.

Seven Respects in attendance this morning, and we needed them to keep me sharp. Once or twice I forgot a step in my own workout and Smokey and JD were there to correct me. Stay strong, fellas.

Big welcome to Mayweather. He refused to do any campaigning while he was here, but hopefully you all got to meet him and see what he’s about. I’ve known him for probably three or four years and come to really appreciate him for his dedication to serving the community. Thanks for making it out and please don’t be a stranger.

As always, thanks to you gentlemen for holding me accountable and pushing me to always keep accelerating.

/Exit 54

Harrisburg, Harrisburg Iron

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