September 30th, 2016 By Gamma

Six avoided the snooze button and descended on Stallings Road Park for this week’s edition of Harrisburg Iron. With Kojak still milking the overtime, YHC stepped in to substitute. There was a suggestion from one of the pax that we finish the backside of last week’s pyramid, but the dissenting opinion came in the form of “shut up, Bear Claw!” I like where your head’s at, Bear Claw, but not wanting to provoke the already angry mob, we went with something else….

Warm-up
SSHs x25
5 Slow Mericans on my count

The Non-Pyramid Thang
Rounds of 3 exercises, 3 sets of 10 reps each
Round 1
Burpees
KB Pullovers
KB O/H Presses

Round 2
Crossover KB Mericans
KB Bent-over Rows
KB High Rows

Round 3
Single Arm KB Chest Presses
KB Dutch Cucumbers
KB Halos

Round 4
KB Chest Presses
KB Dead Lifts
Single Arm KB O/H Presses

With plenty of time left, we ran through all four rounds again, but only 1 set each
Then a bonus round of 3 sets of…
KB Outhouse Curls
KB Triceps Extensions

Mary
LBCs w/KB on Chest x25
Flutter Kicks w/KB Pressed x30

COT

Sweaty Bald Spot Moleskin (#showtoknow)
1. Thanks to Hot Dog for taking us out. Simple and to the point. I think we grown-ups (and I use that term loosely) tend to over complicate things. Great kid…definitely takes after Bear Claw.

2. But anyway, afterwards, Hot Dog showed us all how tired he WASN’T by carrying roughly half his body weight in KBs back to the cars.

3. When I grow up, I want to be like Clueless and TBone with their 45# KBs.

4. To the recent park visitor would couldn’t take your garbage the last two feet to the garbage can, no worries…Cooter’s got you covered. Always serving others….even the lazy ones.

5. Stay tuned for details on Clueless’ 6-week training program to improve your mile time, as well as the next F3Harrisburg/Ridge shirt order.

Pax tibi,
Gamma

Harrisburg, Harrisburg Iron

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