September 11th, 2020 By FlipPhone

19 studs lifted up, put down, and carried around some Iron this morning.  We did it better than last time, maybe, probably not.

At the end of the week YHC was happy to find an old Kettle bell workout in the archives that I lead a long time ago.  Was an interesting read to see who was there and what we did and how apparently cool hashtags were back then.  Here that is for your reading entertainment: https://f3-meca.com/2017/04/14/good-friday-iron/.

With the exception of the Warm Up, it went almost exactly as it did 3 years ago, with a larger and different pax list.  Good times at both!  Thanks for coming out.

Warm Up

SSH x 20, IST x 15, Windmill x 12, Mountain Climber x 20, Circle Mericans x 4ish

The Thang

#KeyTheMaestro

• 7 to 1 Ladder
• One armed curls on one side, 7 each arm
• Sumo squats, start at 1
• Increase Sumo squats, decrease curls each set
• Bear crawl with bell between sides
• 14, decrease by 2 ladder
• Upright row on one side
• Tricep extensions on the other side
• Lunge walk with bell between sides
• 14, decrease by 2 ladder #2
• Alternating merkins on the bell on one side
• Mason twist on the other side
• Single arm carry between sides

Mary

• 2ish minute plank
  • We stop when YHC falls over or the clock hits 6:15
  • Luckily both happened at about the same time
  • Thanks to @Clueless for the call out this time to make sure it was held until completion!

Announcements

@Farfegnugen is coming home today!  Praise the Lord for that.  Trying to get a group to surprise him as they come in.  They live in Heatherstone off Stallings road.  Keep an eye out on Slack today for those details.

Laps4Hope is next Saturday.  Teams are gearing up and so is our technology.  Look out for more details on your own race bib with a QR code.  #NotJoking.  #TechnologyIsCool  #FlashbackHashtag

Prayers for the Hicks family, @DTs friend, and all those mourning losses on this anniversary of 9/11.  Do your part to make the world a better place.

Harrisburg, Harrisburg Iron

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