January 24th, 2025 By GoldRush

The embattled men persevered through the harsh winter morning by swinging some iron to some heavy metal.

PAX: Zin, Murtaugh, Magic Mike, Constitution, JD, Uncle Floyd, Bear Claw

Q: Gold Rush

FNG: 0

 

Warm-O-Rama

Mosey to the parking lot. Alternate running to the other end of the parking lot while the rest of the group does the following excercises:

• High Knees
• Tires
• Lunges
• Arm Circles
• Mountain Climbers
• Imperial Storm Troopers
• SSH

 

The Thang

The routine includes a 45sec exercise, followed by 15 sec rest.

Repeat set to include the following exercises:

• Squat to bicep curl
• Romanian Deadlift to Row
• Side step upright row
• Swings
• Single Arm row left
• Single Arm row right
• Wide squat calf raise up
• Deadlift
• Arabesque deadlifts left
• Arabesque deadlifts right
• Lunge back KB pass left
• Lunge back KB pass right
• Torso Twist
• Dead bugs
• Glute Bridge chest press
• Glute Bridges
• Plank Kettlebell taps
• Alternating T- Rotations
• Single Curl and Press Left
• Single Curl and Press Right
• Kettlebell Halos
• Alternating Kettlebell swings
• Seated shoulder press
• Ab overhead situp with twist
• figure 8 squat
• Alternating rows
• Around the World
• Curl Press & Extend
• Squat Pulses
• Kettlebell swings

 

Mary

People’s Mary. 15 reps each

• Freddy Mercury
• Poutine Flutters
• Crunchy Frog
• J Lo

 

Announcements

• Gremlin February 15; no Harrisburg workout
• Fellowship of the Idiot, February 8
• Next Monday will be the Murph
• Don’t forget to pick your Q spots for February. Try to grab two or three if possible.

 

Harrisburg, Sterling

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