August 14th, 2020 By Gamma

20 posted at Stallings Road Park. Most were trying to cure the curse of the runner’s arms, while a few decided to enhance it. Regardless, we love them all equally….just some more than others.

#disclaimer
Warm-up
Down to the end
SSHs x15
Mericans x10
Back to the bells

Main Event
Last minute audible on the format after a quick judgement about the pax’s mental acuity in the early morning, so we partnered up for a cumulative (but will still reminded there was math involved):
25 Cross-over Burpees
25 Clean & Presses (L/R=1)
100 Chest Presses
100 Goblet Squats
100 Lawn Mowers (L/R=1)
100 Triceps Extensions
100 Curls
100 High Rows
25 Cross-over Burpees
25 Clean & Presses (L/R=1)
While 1 partner did the exercise, the other ran across the lot and did one of the following exercises as the timer, then ran back, switched and continued until the above number of reps were achieved
10 WWIIS, or
10 Reverse Crunches, or
15 Mountain Climbers, or
20 SSHs

If you finish early, run to the far end and back, then jump on another team to help.

Mary
LBCs x20
Flutter Kicks x20

COT
1. Good work this morning. Some questionable exercise form here and there, but everyone kept moving, which was the point. And that’s the key – slow or fast, 20# KB or 40# KB, just keep pushing.

2. Tclaps to those that got a few miles in, then joined us at some point, and even those marathon training.

3. Welcome back out newly-named Nacho Libre. Expresso for the naming win.

4. Thanks to Tumbler for the push. Tried to match his reps each time, but fell short too many times.

5. Doing the 20 penalty Burpees before the workout seemed like a good idea when Solo Cup mentioned it.

6. A little wisdom for the day (from someone who shall remain nameless unless they sign a release): WWIIs suck when you “have a huuuuge coccyx.”

7. Just when you think there’s no more conversation material for coffeeteria, Escalade’s whitewater center mountain biking team and their legendary team name gets revived. Sounds like the new logo is coming soon…

8. Lot’s of potential takers for a 5k, 15k or DriTri at the whitewater center on Labor Day Weekend. Maybe a group outing in the works?

9. All is right with the world when Wexler only pays $1 for coffee. Apparently some RRC workers just need more training. Or tipping. Or smoldering.

Cheers!
Gamm

Harrisburg, Harrisburg Iron

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