January 22nd, 2021 By Exit54

15, plus a late-arriving runner, for high intensity / high reps at Harrisburg Iron…

WARM-UP:

Mosey to the tennis court side of the lot, COT:

• SSH x 15 (IC)
• IST x 15 (IC)
• Windmills x 10 (IC)
• Upper arm stretch
• Arm circles
• Mosey back to the other end

THE THANG:

Four Rounds, three lifts per round, cycle thru each lift doing 10 reps, then 9, then 8… until you get to 1.

ROUND 1:

• Bent-Over Rows
• Upright Rows
• Reverse Skullcrushers

ROUND 2:

• Deadlifts
• Curls
• Overhead Press

ROUND 3:

• Lawnmowers (left arm)
• Lawnmowers (right arm)
• Chest Press

ROUND 4:

• Kettlebell Swings
• Sumo Squats
• Figure 8’s

MARY:

• Boat for one minute
• Mason Twists x 30 (IC)
• Low Flutters x 30 (IC)

ANNOUNCEMENTS:

• Still looking for Gremlin participants and volunteers. Tomorrow @Wexler is leading a dry run to prepare the parking volunteers. See him for details.
• Posted on slack last night, but please take a moment and read what our Concord brother @Phidippides is planning for later this year: https://www.carolinascanruckforautism.com/. This is an insane undertaking and he’s doing it for a good cause. Please consider making a contribution.

MOLESKINE:

Decent weather this morning, not exactly balmy but certainly not too cold for this intense band of brothers. Well, intense maybe isn’t the best descriptor of this crowd for the first five minutes but they got there fast enough.

As for the workout itself, the goal was a variety of lifts, self-paced, with reps descending from 10 to 1. Nothing easy about it, but I was surprised how everyone got thru each round and there were never any stragglers. Apologies for that last round, that was a bit too much being doubled-over and picking up heavy stuff. There’s never a good day to throw your back out.

Thanks for the excellent turnout today. F3 Harrisburg’s looking strong.

/Exit 54

Harrisburg, Harrisburg Iron

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