July 24th, 2020 By SheepDog

16 of Harrisburg’s biggest, baddest and burliest brutes came out to show a humid summer morning and some iron who is boss.  This was YHC first lead of the year thanks to @FlipPhone shooting me a text earlier in the week that a Q was needed.  Challenge accepted.

Warm-o-rama:

• Arm circles forward and back, big and little
• SSH x 20
• ISP x 15
• Windmill x10

The Thang:

Peer pressure being that everyone at one station is trying to get their exercises done before the timing station (#1) gets done and calls for the switch.  Stations looked like this…

• Station #1: Burpees (start at 10 – 2 each round) with a run to the end of the parking lot and back x 5 – Plank till all station members done
• Station #2
  • (T) Lawnmowers (alternate arms) x 10
  • (L) Goblin (or Goblet… whichever) Squats x 20
  • (A) Outhouse Curls x 20
  • (S) High Rows x 20
  • LBC till switch
• Station #3
  • (T) Tricep Extension x 20
  • (L) KettleBell Swings x 20
  • (A) Single Arm Press (alternate arms) x 10
  • (S) Chest Press (on back) x 20
  • WWII’s till switch
• Station #4
  • (T) Switch Hand Merkins x 10
  • (L) Sumo Squats x 20
  • (A) Reverse Curls x 20
  • (S) Shrugs x 20
  • W’s till switch
• Station #5
  • (T) Dips (using the curb) x 20
  • (L) Figure 8s x 10
  • (A) Thursters x 20
  • (S) Skull Krushers (on back) x 20
  • Russian Twist till switch

Mary:

Last 4 minutes we rotated counter clockwise around the circle so some could lead 10 reps in cadence of their favorite ab work…

• Freddie Mercury
• Crunchy Frog
• LBCs
• W’s
• Russian Twist
• Reverse LBC

COT

Announcements:

• Laps For Hope Event, 9/19/2020.  Race at 8am to be followed by Percent Tap House at 10. Sign up here: http://tiny.cc/Laps4Hope
• Next Friday SS Minnow is leading a beatdown on his birthday
• Time change to 0530 coming for Tuesdays and Thursdays.  Look at the Sunday email blast for the official times.

Moleskin:

#Tclaps to @FlipPhone, @Wexler AND @Pocahontas for the prerun.  Also to @Chaos who has made it out every day this week.

Thank you all for allowing me to lead this morning.  I don’t do it as much as I should given the enormity of what I get out of being part of this thing of ours.  I tried to come up with something different and I think that the overall scheme worked as we only visited each station once in the 35 minutes of The Thang.  But I’ll work on making it better by tweaking the station exercises so that there is more substance and less ab-work-until-switch. #PROCESSIMPROVEMENT

Everyone have a great weekend and stay safe!

Harrisburg, Harrisburg Iron, Kettlebells

---