February 7th, 2020 By Kojak

With the storms that moved through yesterday gone out of the area YHC could look forward to his first Q at Iron in a looooooong while.  YHC wanted to get the PAX moving and that worked out considering the brisk winds that welcomed us.  The clock hit 0530 so off we went.  It went like this……

 

WARM-UP

SSH x 15

Lunge walk x 10

Mountain climbers x 15

Lunge walk x 10

Merkins x 10

 

THE THANG

50 reps of the following exercises broken into 5 rounds of 10 reps.  In between each round OH carry to the next curb(approximately 25 yards) and do 10 reps of the called exercise.  OH carry back and keep going until you reach the 50 reps.

1st Round

Clean and Press (R)

Clean and Press (L)

WWII’s

Sumo squat and curl

Glute bridges between OH carries

 

2nd Round

KB swings

Lunge (R)

Goblet squats

Lunge (L)

Skull crushers between OH carries

 

No time for Mary

 

Count-off and Name-a-rama

 

COT

 

ANNOUNCEMENTS

–Solocup is looking for bowlers for March 23rd but needs donations most of all.  Check out the PB for info:  https://f3-meca.com/2020/01/31/big-brothers-big-sisters-bowl-for-kids-sake/

MOLESKIN

–TClaps to the pre-runners Clueless and Sheepdog.

–Bearclaw had a wide range of bells at his disposal that he used with ease.

–Very motivating to hear that Gamma only posted after a late night because YHC was the Q.

–Jellybean asked last night if anyone had an extra KB he could use.  He wasn’t aware that Clueless has the truck bed of bells so he had him covered.

–Solocup was full of positive reinforcement this morning.  He offered plenty to YHC and to Papa John on the size of his bell.

–Coopertone and Dr Lecter were killin’ it and think they need to invest in bigger bells.

–T-Bone was questioning the effectiveness of the glute bridges but looked to have the motion down pretty well.  Claims all the practice helps.

–The weather threw most of the PAX for a loop in their choice of clothing.  YHC luckily brought an extra shirt that he could throw on.

 

Harrisburg, Harrisburg Iron

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