October 21st, 2022 By SheepDog

Friday, October 21st, 2022 – Stallings Road Park

Seven of Harrisburg’s HIMs got out from under the warm covers and ventured out into the seemingly early winter temperatures to repetitively lift heavy things so as to better themselves.  There was no meteor showers noticed but we did have the classic stylings of Johnny Cash to entertain us while we worked.  Between that and the discussion of newly traded Christian McCaffrey (Panthers to 49ers) the workout just flew by.  Here is how it went down:

Warm-O-Rama:

• SSH x 10
• ISP x 10
• Abe Vigoda x10
• Penny Pickers x10
• Mountain Climbers x10
• Arm circles forward – big and small
• Arm circles back – big and small

The Thang:

• Station #1: The control – Burpees with a run to the end of the parking lot and back x 4 – start with 8 and subtract 2 each subsequent round – Plank till all station members done – Call “Rotate”
• Station #2
  • (Triceps) Lawnmowers (both arms = 1) x 10
  • (Legs) Goblet Squats x 10
  • (Arms) Outhouse Curls x 10
  • (Shoulders/Back) High Rows x 10
  • (Core) LBC x 10
• Station #3
  • (T) Triceps Extension x 10
  • (L) Side Lunges (both sides = 1) x 10
  • (A) Thrusters x 10
  • (S/B) Single Arm Press (both arms = 1) x 10
  • (C) WWII’s x 10
• Station #4
  • (T) Switch Hand Merkins x 10
  • (L) Sumo Squats x 10
  • (A) Reverse Curls x 10
  • (S/B) Shrugs x 10
  • (C) W’s x 10
• Station #5
  • (T) Dips (using the curb) x 10
  • (L) Lunges (both legs = 1) x 10
  • (A) Chest Press (on back) x 10
  • (S/B) Deadlift x 10
  • (C) American Hammer x 10

Mary:

Hold a plank for the last minute of the workout

COT – Count off, Name-O-Rama, Announcements and Prayer

• PAX: Clueless, TBone, Battery, Gold Rush, Bear Claw and Kojak
• Q: SheepDog
• Prayers for the 2 anonymous who have challenges to over come in the coming weeks
• Call out to Mongoose on a successful outing on the mound with Core Athletics baseball on Wednesday night

Moleskin:

#Tclaps to T-Bone AND Clueless for the prerun.

Thank you all for allowing me to lead this morning.  I don’t do it as much as I should given the enormity of what I get out of being part of F3.  I’ll work on that for 2023.  I still like this format and I think today’s tweaks made it better than the last two iterations.  I hope everyone found it as challenging as I did.

“No gains without pains.” – Benjamin Franklin, Poor Richard’s Almanack, 1745

Harrisburg, Harrisburg Iron, Kettlebells

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