February 21st, 2025 By Zin

Date: 2/21/2025

Workout: Harrisburg Iron (Kettle Bells)

Pax: SS Minnow, Red Tape, Constitution, Magic Mike, Boy Scout, Bear Claw, Gold Rush, Uncle Floyd, JD, Zin

Q: Zin

10 men gathered in the 20° (15° wind chill!) gloom to slang some iron, run some laps and do some burpees.  Here’s how it went:

Warm-a-rama:

Mosey towards HES to the HYA rock.

1. SSH x10
2. Hillbillies x10
3. Imperial Storm Troopers x10
4. Merkins x10
5. Windmills x10
6. Low Slow Squats x10

The Thang:

Three sets of five exercises, performed x15.  Between each set run to the HYA rock and do 5 burpees.

Set 1:

1. Chest Presses
2. Skull Crushers
3. Flutter Kicks
4. RBC’s
5. Heels to Heaven

Set 2:

1. Lawnmowers LH
2. Tricep Extensions
3. Lawnmowers RH
4. Upright Rows
5. Curls

Set 3:

1. Goblet Squats
2. Lunges (8 each leg)
3. Outhouse Curls
4. Overhead Presses
5. Merkins

Repeato until time is called. I believe we all repeato’d at least twice.

Mary:

1. Freddie Mercuries x10
2. LBC’s x10
3. Crunchy Frogs x10
4. Squirm x10
5. Pretzel Crunch x10 (each side)

Announcements/Prayers:

1. Tradition 11 year anniversary March 8. There will be no workout in Harrisburg that day.
2. Prayers for Mad Dog for his injured leg, and upcoming deployment.
3. I forgot to mention at COT but Deadhead and his family are at Disney World running a 5K.  I believe it’s his kids’ first race.

Harrisburg, Harrisburg Iron

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