June 9th, 2017 By Gamma

4 men of Harrisburg chose to get stronger this morning. I know some chose to get faster over at Acceleration, and some chose to get to work on time. The rest? Who knows…but a wise man once said, “if you choose not to decide, you still have made a choice.”

Warm-up
Short joggy-jog to the (near) end of the lot
#disclaimer
Mountain Climbers x15
Slow Air Squats x10
10 Gloooorious Yurpees

Back to the shelter
Round 1
5 Mericans
5 Lawn Mowers (each side)
5 Single Arm O/H Presses (each side)
5 Outhouse Curls
Repeat with 10, 15, 10, 5

20 WWII Sit-ups

Round 2
5 Chest Presses
5 Pullovers
5 High Rows
5 Triceps extensions
Repeat with 10, 15, 10, 5

20 WWII Sit-ups

Not enough time for another full round, so YHC asked what body part the pax wanted to work. Granted, that conversation could have devolved quickly, but Finnegan, apparently planning ahead for his trip down the water slide next week, quickly said “arms!” So, we did…
Curl medley – single arm curl, then two-handed curl, then single arm on the other side. 10 each direction. (an Exit 54 special, just forgot the name)
Side Mericans 10 each side
10 Reverse Curls
10 Single Arm Triceps Extensions
Repeat all four with 5 reps each

20 WWII Sit-ups

COT

Moleskin
1. No matter how many times Clueless tried to play something else, his phone always reverted back to country. AI is taking over…

2. Yes, BurVegas, you need a fitted shirt. And thanks for the auctioneer-style prayer…

3. On a related note, if you can’t smell the odor, it’s probably coming from you. Time to burn this shirt I guess.

4. We decided the Lego Batman song will be Finnegan’s entrance music.

5. Who knew riding lawnmowers could move so fast…amirite, Clueless?

6. Glas to hear BurVegas’ marriage survived Clueless’ kettlebells. #showtoknow

6. Harrisburg 4-year anniversary convergence tomorrow! Pre-runs starting at 0515 and 0600.

Cheers!
Gamma

Harrisburg, Harrisburg Iron

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