July 20th, 2018 By Wexler

7 of Harrisburg’s most powerful came out this morning to scamper up and down some Iron Ladders.  YHC recently read an article about how important it is to be in nature and surrounded by the color green.  It started to make me think that, as much fun as it is throwing iron around a dirty cement parking lot, maybe we could try it on that beautiful new playground with soft green grass and even softer astroturf.  YHC could tell the pax were immediately into it by overhearing their comments of ‘where are we going?,’ ‘Why is it so dark?,’ ‘please don’t murder us.’  After multiple attempts of planting the shovel flag into the astroturf, we got into it…

Warm up:

#Disclaimer
SSH X20
IST X15
Windmill X10
5 Burpees OYO
Arm Circles

The Thang:

Mosey over to the nice soft astroturf on the playground

Ladders, Ladders, Ladders (all Reduce/Add by 2)

• 10 Deadlift/ 2 SSH
• 10 High Row/ 2 Dips
• 10 KB Swings/ 2 Plank ins
• 10 Double handed Push & Press/ 2 SSH
• 10 Outhouse Curls/ 2 Carolina Dry Docks
• Run a lap around the playground
• 10 Goblet Squats/ 2 Plank Jacks
• 10 Bridge Chest Press/ 2 Merkins
• 12 Lawn Mowers/ 2 Dips
• 10 Step ups/ 2 Reverse Lunges
• Run a lap around the playground
• 10 Deadlift/ 2 SSH

Mary: 

On the nice soft carpet

• Floor to Shelf w/Bell X10 OYO
• Standing Twist w/Bell X10 OYO
• Flutter Kick w/Bell X20
• Sit up w/Bell X 10 OYO
• Mason Twist w/Bell x20
• Low Dolly w/Bell X 10
• LBC X20

COT

ANNOUNCEMENTS:

• QSource Grinder will be happening next Saturday July 28th at Rocky River Coffee @8am See @Practice for more information or click Here!
• Prayers out for anyone struggling through any addiction like my buddy Bill who recently fell off the wagon hard and is in a real bad place and @F3Nation’s @Robber from Columbia, SC who is tweeting out his struggles Here  Check it out if you have a moment

Great work out there today!  That was a lot of reps back to back and we got through way more than I thought we would.  I think the new surroundings brought out a little bit more spark in everyone.  As one pax put it ‘this feels like im bouncing on clouds!’  You know its a tough workout when you hear something like that!  Pretty amazing that we can be so innovative with the idea of replacing our grass/lawn mower with astroturf/robot vacuum and yet can’t figure out the new-fangled playground swings.

As always, thank you for pushing me and for the opportunity to lead!

Today’s Quote of the Day:  ‘It wasn’t raining when Noah built the Ark…’  – Howard Ruff

 

Harrisburg, Harrisburg Iron

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