June 23rd, 2017 By Clueless

6 F3 Faithful (including FNG Colby W) avoided any type of running motion in favor of picking up objects of varying weights. Even the Kb’s were sweating at the end. Here how things went down…

#Disclaimer

Warm-o-rama: SSH IC x15, IST IC x10, Windmill IC x10, Merican IC x10

Thang:

3 Sets, chased by 5 burpees between each set… repeato

1. SET 1 – Snatch & Press, Ab Up w/ Press to Sky, Side Lunge w/ Curl
2. SET 2 – Bridge position single arm chest press, Crunch w/ two hand chest press, Alt Lunge
3. SET 3 – Merican w/ side row, Squat w/ two hand press, Plank jump back w/ Upright Row

Finale… Drop Sets of curls and overhead triceps extension (45lb x6, 30lb x10, 25lb x20, 20lb x40)

COT — Continued prayers for the family of @F3Cheech

Moleskin:

1. It’s an honor to lead any of these workouts. Thanks for the opportunity.
2. Welcome out FNG Colby W. Strong work! Look forward to seeing you out more when you’re back in town.
3. @Kotter brought “wake and bake” out… #ShowToKnow
4. Some #mumblechatter regarding “modify as needed”, but not much of that going on… just some solid efforts to improve.

Keep Pushing – Clueless

Harrisburg, Harrisburg Iron

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