December 11th, 2015 By Clueless

10 Strong F3 Faithful (one FNG) came out for a business-like workout this outstanding Dec morning. The PAX climbed thru exercises working from head to toe… with a respect for the weight (or parking lot asphalt).

Warmup: SSH IC x15, Windmill IC x10, IST IC x10, Merkin IC x10

Thang: 8 exercises from head to toe in 10, 12, 8 reps

1st Cycle

• Halo
• Arnold Shoulder Press
• Overhead Tri Ext
• Outhouse Curl
• KB Merkins w/ stacked feet (full reps each side)
• Crunch w/ Chest Press
• Step back lunges (full reps each side)
• Calf Raises (toes forward, toes out, toes in)

5 Prison Merkins

2nd Cycle (only 10 and 12 rep sets hit)

• Upright Row w/ Shoulder Shrug
• Side Tri Raise
• Hammer Curls
• Lawn Mowers
• Alt Cross-over Merkins (full reps each side)
• Full Ab Up w/ Press to Sky
• Goblet Squat
• Calf Raises

Mary: LBC IC x12, Low Fludder IC x12, Low Dolly IC x12, Reverse Crunch IC x12

CoT

Moleskin:

1. Thanks for the opportunity to lead this morning. It is an honor and one that should be shared by all.
2. Strong work this morning by the PAX. Climbing up to a higher rep, then increasing the weight for the lower reps for the final set is an adjustment and a burner… and those merkin cross-overs are no joke either.
3. #TClaps to @Tumbler for the extra outhouse work.
4. As noted by @FlipPhone, there was low #MumbleChatter and much more respect for the bells this morning than earlier in the week (location ??)… @Helga echoed…
5. Welcome out @CoolHand, fka Luke Teague! It may have taken a year, but the EHing from YHC and @SidVicious finally prevailed.

Keep pushing – Clueless

Harrisburg, Harrisburg Iron

---