March 17th, 2023 By Gamma

Date: 03/17/23
Pax: JD, Atomic Angel, FNG Mark, Bear Claw, Hacksaw, Vega, Othello, Kojak, Gamma

9, including an FNG and two new guys to Harrisburg, posted and got stronger on the Super Bowl of all holidays. Here’s what we did…

#disclaimer (and a real one this time for the FNG)

Warm-up
SSHs x15
Air Squats x5
Mountain Climbers x20
Various stretches

Main Event
Round 1
Three sets of:
5 Cross-Over Burpees
10 Sumo Squats
15 Curls
20 WWIIs

Round 2
Three sets of:
5 Clean and Presses
10 Dead Lifts
15 Side Triceps Push-Ups
20 Heels to Heaven

Round 3
Three sets of:
5 Thrusters
10 Lawn Mowers
15 Reverse Curls
20 Mason Twists

Mary
LBCs w/KB x15
Flutter Kicks w/KB x20

COT

Moleskin
1. Good to be back out Iron – best workout of the week!

2. Welcome out to FNG Mark Ford, and welcome to Gabe/Atomic Angel and Vega. Gabe used to work out with Highlands and came to visit to introduce Mark to F3. Vega’s been all over the place, but now lives in the ‘Burg so we should see him more often.

3. Strong work this morning by all. Not a single rep was skipped, and most got in a little extra between rounds. Definitely earned a little whiskey for your efforts.

4. Mullet has the Q at Railyard tomorrow, and Dawghouse has their 7th anniversary with a convergence at JM Robinson HS.

5. St. Patrick’s Day Happy Hour tonight at Santschi’s Pub.

Cheers!
Gamma

Harrisburg, Harrisburg Iron

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