May 12th, 2023 By Deadhead

Yesterday leaving work, YHC saw a post from our beloved SoloCup requesting a pinch hitter for today’s Q. Seeing an opportunity to get a chance to Q, YHC gladly accepted. Up until about 0430 this morning, the u understanding was that this was for the Ridge. When the alarm goes off and you see “Friday” on the phone, that means it’s Harrisburg Iron time. Whoops. KB and speaker got loaded into the car and a beatdown was figured out along the way… all while a buzzard hungrily eyed our flailing. Here’s how it went:

 

Warm o Rama

Mosey to the end of the lot and back then

SSH x 10
Windmill x 10
Overhead clap x 10
Seal clap x 10

THE THANG

25 sumo deadlift high rows
25 outhouse curls
25 chest press
26 skull crushers
25 kb glute bridge

Bear crawl to the other side 5 HRM
Walk back

20 reps
Bear crawl to the other side 10 HRM
Walk back

15/15, 10/20, 5/25

Run a lap around the parking lot

15 each:
thrusters
tricep
goblet squats
lawn mowers
Calf raises

Crawl bear to the other side, 10 burpees

MARY

Flutter kicks x 10
Box cutters x 10

 

MOLESKINE

Great work today. Thank you for suffering through a very last minute beatdown plan. Sorry for the overlap in exercises.

“You’re from Jersey, are you a big Dook fan?”

F3 Harrisburg 10 Year is 6/3

Healthy Achievement 5K is 6/24

 

Praise: Smokey’s engagement!

Prayers: Constitution’s friend battling cancer.

“The backbone of success is hard work, determination, good planning and perseverance.” -Mia Hamm

 

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