February 14th, 2025 By DrLecter

Date: 2/14/2025

PAX: Othello, Murtaugh, Red Tape, JD, Bearclaw, Zin, Uncle Floyd, Constitution

Q: Dr. Lecter

The clock hit 5:30 and 9 of Harrisburg’s toughest men took a mosey down to the end of the parking lot. A disclaimer was given and they got to it.

Warm-o-rama

SSH x15 IC

IST x15 IC

Penny Pickers x15 IC

Plankjacks x15 IC

Mountain Climbers x15 IC

Various shoulder stretches

Mosey back to the shelter

The Thang

First up, the Humane burpee to get the blood pumping and the heart rate up.

The Humane Burpee – 15 kettlebell swings, 5 goblet squats, 5 ‘Mericans, 15 swings, 4 squats, 4 ‘Mericans…15 swings, 1 squat, 1 ‘Merican

 

4 sets of 3 exercises each, reps performed in ladder fashion OYO. x6, x8, x10, x8, x6

Set 1

Skull Crushers

Shoulder press

Bent over row

Set 2

Sumo squat

Chest press

American Hammer

Set 3

Kettlebell Swings

Lawnmowers

Outhouse Curls

Set 4

Upright row

Goblet squat

Heavy Baby crunch

Finished with 10 more reps of goblet squat, upright row and shoulder press.

Mary

Homer to Marge

Pretzel Crunch x10 IC

Low Dolly x15 IC

COT

Moleskin

• Thanks for coming out this morning. It’s an honor to lead!
• Some good mumblechatter this morning. We learned some interesting things such as…
• Zin is the blood donation Q. Talk to him if you’re interested in learning more about giving blood. Constitution will go with you your first time to video you as you pass out.
• JD is Dwight D Eisenhower old.
• Constitution first tried cigarettes at age 8.
• Heard some discussion about conspiracies surrounding JFK and the Reagan assassination attempt.
• Make sure you show your M how much you appreciate her – today and every day.

Prayer Requests/Announcements

• Prayers for Andrew, a young man in Constitution’s church. He’s trying to find his way at 17 – 18 years old.
• No Railyard tomorrow! Go to the Gremlin!

 

Harrisburg, Harrisburg Iron

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