March 23rd, 2018 By Gamma

Winter’s encore performance could not deter 11 men from their quest to get stronger. Even the shovel flag returned…uh…magically.

Explained the workout first so we can go right from warm-up to getting after it. Everyone grab two weights because two is better than one (thank goodness Clueless was there!). Goal was to hit all major muscle groups, mix in some cardio exercises to get the heart rate up then add a little running as a cool down between sets…but essentially no break for 45 minutes.

Short mosey to the end of the lot.
SSHs x20
Air Squats x10
Mericans x10
Back to the weights

Round 1
20 Mericans on the weights (for a little extra extension)
20 Mountain Climbers
20 Curls
Run to the end of the lot and back
15 Mericans on the weights
15 Mountain Climbers
15 Curls
Run to the second island and back
10 Mericans on the weights
10 Mountain Climbers
10 Curls
Run to the first island and back
5 Mericans on the weights
5 Mountain Climbers
5 Curls
Plank until all are finished

Round 2
Same thing with
Squats (weight in each hand)
Burpees
Triceps Extensions

Round 3
Same thing with
O/H Presses (weight in each hand, both pressed, alternating bringing weight down, then back up….yeah, that sucked)
Plank Jacks
Lawn Mowers

Mary
Flutter Kicks (with weight pressed) x25
20 KB Pullover/Sit-up/Press combos
LBCs x15

COT

Moleskin
1. Missed kettlebells the last few weeks – felt great to be back at the toughest workout of the week. Of course, if you half-ass it, it won’t be.

2. Great crowd Friday morning, not to mention the seven rucking or running beforehand.

3. Pro-tip: before quoting the cadre from a GoRuck event, might be a good idea to provide some context. I think a few guys got the wrong impression, then naturally ran with it (although it is funnier that way)

4. Welcome Sapuldini to his first Harrisburg Iron.

5. Six for coffee afterwards. Did anyone know Solo Cup speaks French?? I mean, it comes with a back-woods, redneck, turning-one-syllable-into-two twang to it….but it’s French nonetheless. I take back all those things I said about App State. Well, maybe not all of them.

6. Lots of upcoming events – Harrisburg 5/10k, Operation Sweet Tooth 8k, game day at the orphanage to name a few. Solo Cup is also coordinating training this Sunday afternoon at 3:30 for anyone interested in the Paraguide program. Fat kids are apparently welcome too (unless he was just looking at something behind me).

7. Finally, good luck to all the P200 runners this weekend!

Cheers!
Gamma

Harrisburg, Harrisburg Iron

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