January 1st, 2021 By Gamma

Five of Harrisburg’s strongest kicked off the new year by choosing the harder thing.

#disclaimer

Warm-up
SSHs x15
Air Squats x15
Arm Circles
Shoulder/Triceps Stretches

Gametime
1st Quarter
10 KB Thrusters
3 Sets of
> 10 KB Pull-Overs
> 10 Side Triceps Push-Ups
> 10 Seated Knee-Ups
10 KB Thrusters

2nd Quarter
10 Single Arm High Rows
3 Sets of
> 10 Triceps Extensions
> 10 Curls
> 10 Dead Lifts
10 Single Arm High Rows

3rd Quarter
10 Burpees
3 Sets of
> 10 Seated Chest Presses
> 10 Lawn Mowers
> 10 Dips
10 Burpees

4th Quarter
10 KB Thrusters
10 KB Pull-Overs
10 Side Triceps Push-Ups
10 Seated Knee-Ups
10 Single Arm High Rows
10 Triceps Extensions
10 Curls
10 Dead Lifts
10 Burpees
10 Seated Chest Presses
10 Lawn Mowers
10 Dips

Overtime
5 Single-Arm Curls (each arm), right into
5 Single-Arm Shoulder Presses (each arm), right into
5 Single Arm Triceps Extensions (each arm)
1 Minute AMRAP Curls
1 Minute AMRAP Shoulder Presses
1 Minute AMRAP Triceps Extensions

Mary
LBCs w/KB on Chest x15
10 Leg Lifts w/KB Presses
Pretzel Crunches x10
(Real) Reverse Crunches x10

COT

Pigskin
1. Thanks for coming out. Would have been easy to sleep in, but easy doesn’t make you stronger. Every single rep was done by all participants, and definitely no quit during the final AMRAP rounds.

2. It’s only fitting that the new year kicks off with the best workout of the week. God willing, we’ll end the year with kettlebells as well!

3. Post-game coffeeteria onsite, courtesy of Clueless and his sparkling clean coffee pot.

4. I hope I’m as strong and as committed as Practice when I reach his…um…experience level. The man just keeps working hard.

5. Whatever Tumbler ate last night, he should never eat again. Ever. Didn’t stop him from crushing the workout as usual, but still….

6. Tclaps to Solo Cup…he is committed to getting back to his old fighting weight, and the effort was evident this morning.

7. Old Irish Proverb: “If you wait around long enough, Rocky River Coffee will be open.”

8. Great to see some of the convergence attendees at second coffeeteria. We saw Hootie as well. A visiting Lexi from Atlanta also joined, and for the record, if there’s an old Bible College somewhere, Solo Cup knows what it is. And it probably starts with a “T” as in “Pensacola.” Always enjoy a visit from Chowder as well.

9. Happy 10th Birthday to F3Nation, and Happy New Year to all!

10. Ultimate Football tomorrow, 0700 at Stallings Road Park. 2.0’s welcome. It might start out as Ultimate (Lighted) Frisbee until we get enough daylight, but it’ll be fun either way.

Last time I closed with “Go Irish!” they embarrassed me, so I’ll just go with….Cheers!
Gamma

Harrisburg, Harrisburg Iron

---