August 11th, 2023 By Gamma

Date: 08/11/23
Workout: Harrisburg Iron
Pax: Minion, Zin, JD, Murtaugh, Uncle Floyd, Constitution, Othello, Hacksaw, Goldrush, Bear Claw, Bucky, Gamma
QIC: Gamma

#disclaimer
SSHs x25
Few light stretches

Main Event
First Evolution
Supersets of:
Single Arm Overhead Presses and Lawn Mowers
Mericans and Mountain Climbers
Curls and Triceps Extensions

First round was 3 sets of 10
Second round was 4 sets of 8
Third round was 5 sets of 6

Second Evolution
Had a lot more planned, but ran out of time, so went with:
10 Pullovers, then 10 Chest Presses, right into 8 of each, then 6, 4, 2

Mary
LBCs w/KBs (on chest) x15
Flutter Kicks w/KBs (above your head, just off the ground) x15

COT (thanks to Bear Claw for taking us out)

Moleskin
1. Great effort this morning with another tough upper body workout. There were comments about not being able to hold up a cup of coffee later. Heck, we could barely hold our arms up during COT.

2. Huge thoughts and prayers for Murtaugh as his detachment is getting deployed to the southern Border in a few days. God speed, brother, and we look forward to your safe return.

3. In true F3 fashion, everyone was quick to offer to help out his family in his absence if they need anything. In truer F3 fashion, we even offered to drink his beer so it didn’t go bad.

4. Zin was feeling the effects of taking a few weeks off, but still never quit! Bucky started to regret bringing only a 50#, but powered through.

5. Prayers for all the kids and teachers starting school this week. I’m taking my youngest to college next week, which is definitely a weird feeling.

6. Constitution and Hacksaw tag-teamed to bring us some good music this morning. They also played Bon Jovi.

7. Mullet has the Q at The Railyard tomorrow, so come out and support. Probably a Bull Run at 0600 as well. If you’re so inclined, you could also support Thickburger and The Bridge for their two-year anniversary tomorrow.

Cheers!
Gamma

Harrisburg, Harrisburg Iron

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