February 12th, 2021 By Deadhead

After some uncertainty about work schedules and an iffy weather forecast, 13 of the burliest brutes in the burg showed up at Stallings for a little Harrisburg Iron action. It went down like this.

WARM-UP

Mosey around the park’s path (just to throw pancake off) and circle up.

SSH x 15

Arm Circles

Merkins x 15

Mosey back to the shelter

 

THE THANG

 

3 sets, each to be started as a group. LBCs until everyone is done.

Set 1:

5 hand release Merkins

10 thrusters

15 tricep extensions

20 hammer curls

25 chest presses

 

 

Set 2:

5 lawnmowers (each side)

10 KB swings

15 goblet squats

20 deadlifts

25 high rows

 

 

Set 3:

5 skull crushers

10 American hammers

15 outhouse curls

20 sumo squats

25 dips

 

At the completion of the first round run to the end of the lot and back.

Repeat sets 1-3.

After completion of the second round, place the bell in an overhead press and walk to the end of the lot and back.

1 min of crossover merkins

10 burpees OYO

 

MARY

 

LBCs w bell on chest x 15

Low Flutter w bell overhead x 15

The W (Wu-Tang Forever)

Elbow plank for 1 min

 

COT

Extinction Race 20 MAR Sign up now!

Wexler’s Mystery Playdate: 13 MAR

MOLESKIN

 

• Thanks for playing along. Weights have never been a strength of mine so this was a challenge both to design and complete. It is always an honor to lead.
• Strong work by everyone today. I didn’t hear too much mumble chatter. That could be because I was next to the speaker but I’ll choose to believe that everyone was just too busy gettin swole!
• YHC’s usual indicator of a decent beatdown is hearing a groan or two before and during… during the walk (or speed walk) sure enough there they were.
• Thought we were in for some Coyote Ugly action when Espresso hopped up on the table. I’m guessing the music wasn’t right. Maybe next time.
• T-Claps to the pre-runners and FNG Flip Phone. Also, nice to meet The Count.
• Wondering when we’re going to take back RR Coffee’s main area by force… (I kid, I kid ????????)

“Don’t count the days. Make the days count.”

-Muhammad Ali

 

 

Backblast, Harrisburg, Harrisburg Iron

---