July 16th, 2021 By SoloCup

10 HIMs, became Super Duper Men after working through a few rounds of YHC’s version of Super Sets.  Here’s the jist:

Warm up

• SSH x 20
• IST x 15
• Windmills x 10

The Thang

• Pause Squat (3 Sec)
• Back Lunge

Repeato: 5 – 10 – 15 – 10 – 5

5 Kettlebell swings after each set

Run the Tennis Courts

• WWII
• Overhead Pulls

Repeato: 5 – 10 – 15 – 10 – 5

5 Merkins after each set

Run the Tennis Courts

• Step Up/Curls
• Squat/Tri Ext

Repeato: 5 – 10 – 15 – 10 – 5

5 Burpees after each set

Run the Tennis Courts

Mary

• LBC x 15
• Squirm x 15
• Flutter Kicks x 15
• Crunchy Frogs x 15

Moleskin

• Rough one out there.  Hot, Humid, and Tough.  Way to push through men.   Tons of #NoQuit
• #MyHaters were out in full force today.  First, by dismissing the slow smoldering angst from YHCs music selection (90’s Grunge Slow Jams)  then questioning  his Work Ethic all the while displaying poor form on their own.  Things turned around when we put The Allman Brothers on and focused on the job at hand.
• @GoodTimes is a Top10 F3 name.  Great to meet you bud
• Coffeeteria did not disappoint. Conversation on Timing Procedures for the F3 HammerHead 5/10k led things off…ended with witnessing three insistences of the worst driving in town…strong discussion on Alcoholism and the stigma of addiction… and ditching the Family for a new life in Mexico when we hit the PowerBall….
• HammerHead5/10K sign up/donation information here: http://tiny.cc/hammerheadrace.  As of this morning we have 49 runners and have raised $2,224 for the Wake Forest Baptist Hospital Burn Unit.  Friend’s, Wives, and Side Pieces welcome to join
• @Bull needs some help moving tonight and tomorrow if you are available

Keep Pushing

Harrisburg, Harrisburg Iron

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