June 10th, 2023 By Gamma

Date: 06/09/23
Pax: Solo Cup, Firebrand, Zin, Constitution, Bear Claw, Uncle Floyd, Gamma
QIC: Gamma

7 enjoyed some upper body and core work, with a small side of running mixed in…

#disclaimer

Warm-up
Various stretches
SSHs x15

Main Event
Round 1
4 sets of
10 Mericans
10 WWIs
10 Single Arm Bridged Presses
10 Leg Lifts

Run to the far end of the lot and back

Round 2
4 sets of
10 High Rows
10 Goblet Curls
10 Lawn Mowers
10 Concentration Curls

Run to the far end of the lot and back

Round 3
4 sets of
10 Overhead Presses
10 Triceps Extensions
10 Single Arm Presses
10 Side Tri Push-Ups

Mary
10 Pull-Over Sit-Ups
Flutter Kicks x20 w/KBs Pressed

COT

Moleskin
1. Thanks to Constitution for taking us out and remembering the Lane family. Good discussion about mental health as well. Everyone’s dealing with something you don’t understand – check in on those around you.

2. Strong work by all. Good amount of arm/shoulder work that you should still be feeling…

3. Check out the Healthy Achievement 5k page and run or donate if possible. This is the 10th anniversary race and proceeds go to the Kappa Foundation’s youth mentoring programs. See Deadhead with any questions.

4. Also consider donating to Solo Cup and the F3 Afton Dawgs 24 Hours of Booty cycling team.

5. Speaking of Solo Cup, some things can’t be unseen…

6. Thanks to Constitution and Zin for stepping up and taking a coupe Q’s this week. Uncle Floyd is up for his Virgin Q on Tuesday as well, so come out and support those who are serving you.

Cheers!
Gamma

Harrisburg, Harrisburg Iron

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