March 30th, 2018 By Clueless

7 F3 Strong for the Strongest workout of the week. It was a great morning to put some work in. On the #weinke today were negative reps… a challenge to the status quo.

Warm-o-rama: SSH ICx10, IST ICx10, Windmill ICx10, Negative Mericans x5 (10 count down, explode up)

Thang: 3 rounds… 1st and 3rd rounds were 10 count negative reps of 5, 2nd round were “normal” rounds of 10

• Triceps Ext
• Reverse grip curl
• Step back lunge
• Up & Under mericans
• Full ab up w/ press
• Dips
• Seated hammer curls
• Goblet squat
• Shoulder tap mericans
• Russian twist

Finished things off w/ negative upright rows and military presses, followed by a quick stretch.

COT – Good Friday moment of silence

Moleskine:

1. Solid work by all #PAX! Thanks for the opportunity to lead! Movement with purpose is purposeful movement.
2. Great to see @SheepDog back in action… getting ready for swimsuit season.
3. Hibernation is over for @Starsky… he’s been seen tipping over trash cans and attending multiple F3 workouts in the same week.
4. Enjoyed the baseball banter on the pre-run @SidVicious. Quivering muscles on the negatives is totally natural…
5. As usual, @Gamma, @Kojak, and @Wexler were killing it

Announcements (copied from @Exit54):

• Harrisburg 5K on 4/14 – sign up now
• Orphanage Game Day on 4/21 – look for eVite from Flip and Kojak
• April Merken Challenge to earn a Challenge Patch – starts THIS SUNDAY.  Details are here.

Harrisburg, Harrisburg Iron

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