September 18th, 2020 By Gamma

With the Laps4Hope race a day away, 16 posted for an upper-body focused KB workout, so all legs will be fresh for the race to 2nd place behind Team 10…

#disclaimer

Warm-Up
Shoulder, Arm Stretches
Mountain Climbers x15
Slow Air Squats x10

Main Event

First Evolution
Continuous movement; cannot put the bell down in between
2 Curls, 2 Shoulder Presses, 2 Triceps Extensions, right into 4 of each, then 6, 8, 10
30 second break
2 Pullovers, 2 Chest Presses, 2 Sit-Ups, right into 4 of each, then 6, 8, 10
30 second break
Repeat Curls/Presses/Triceps Extensions, 10 down to 2
30 second break
Repeat Pullovers/Presses/Sit-Ups, 10 down to 2

Second Evolution
10 Cross-Over Mericans
10 Lawn Mowers (each side)
10 Thrusters
10 Isolation Curls (each side)
10 Seated Presses
10 High Rows
10 Halos (each direction)
10 Dips
Repeat, Repeat

Mary
Flutter Kicks w/KB Pressed x25
LBCs x25
Pretzel Crunches x15

COT

Moleskin
1. Strong work this morning. Only downside of minimizing leg work is that it’s a whole lotta upper body work…

2. Tclaps to Clueless, Expresso, Pancake and Al Bundy for the pre-run.

3. Good to have Grassy Knoll visit the Burg. he also got to meet 1/4 of his 2nd place team for tomorrow.

4. If you missed coffeeteria, you missed some serious strategery-izing for the race…..including fat kids running multiple 2-milers, remote-controlled squirrels, whiskey shots tonight, bribing Pancake and mid-run Q&As.

5. On second thought, I don’t think any of those strategies were serious…

6. Good luck to all the runners tomorrow, and thanks in advance to all the volunteers. Even if you’re neither, come out to support and/or enjoy some 2nd F. Percent is opening at 10am for us, and the taco truck should be there around 11.

Cheers!

Gamma

Harrisburg, Harrisburg Iron

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