May 25th, 2018 By Clueless

9 Faithful F3 congregated at Stallings Rd Park for the heaviest workout Harrisburg F3 has to offer. It has also become the weekly installment of diverse musical tastes (of free listening channels that is)… which is sort of how the workout shook out. With no real plan in place we returned back to the core move of the day, just like the free music option kept hitting the eczema replay.

Warm-o-rama: SSH ICx15, Windmill (done the proper way) ICx10, IST ICx10, 10 Yurpees OYO

Thang:

• Burpee / High-Row / Thruster / Bell Jump x10
  • Single arm bridge chest press x10
  • Overhead Tri x15
  • Bentover row x15
• Burpee / High-Row / Thruster / Burpee / Bell Jump x8
  • Merican alt cross-over x10
  • Hammer curl x15
  • One arm squat w/ press x10
• Burpee / High-Row / Thruster / 2 Burpees / Bell Jump x6
  • Single arm chest press x10
  • Tri side raise x10
  • Upright row x15
• Burpee / High-Row / Thruster / 3 Burpees / Bell Jump x4
  • Arnold press x10
  • Dutch cucumber x10
  • Reverse burpee x10
• Burpee / High-Row / Thruster / 4 Burpees / Bell Jump x2

Mary: Russian Twist ICx10, Low Fludder ICx15

COT

Moleskine:

1. Thanks for the opportunity to lead and for playing along.
2. I only partially thank @Starsky for the tunes (not sure what you call that other thing??). And, good luck w/ that rash… fun #mumblechatter this morning
3. Solid effort by all!
4. Welcome out FNG Ryan. Look forward to seeing you at more posts. Nice EH @SheepDog.
5. Great to see @PapaJohn out and throwing the weight around… looking a tad older though.

ANNOUNCEMENTS:

• Thoughts and prayers for DT’s nephew, baby Annabelle, WhiteBronco’s daughter, Ito and family, Spauldini and family.
• Pancake breakfast this Saturday morning (5/26) at HRHS to support the Volz Family.  Coffeeteria will be held at this site following the regular Railyard workout.
• RoadWarrior and WarriorOne both move to Abbington Pool House next Wednesday.
• See @Wexler for info on Adopt-a-Park.
• King Tiger 5K is next Saturday (6/2).
• Our 5th Anniversary beatdown will be 6/16, annual family cookout at Casa del @Gamma later on the same day (look for an evite on this).

Keep Pushing – Clueless

Harrisburg, Harrisburg Iron

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