September 3rd, 2021 By Gamma

10 men, including 1 FNG, chose to get stronger this morning.

#disclaimer

Warm-up
SSHs x30
Air Squats x10
Arm/Shoulder Stretches

Main Event
Round 1
Four sets of…
5 Cross-Over Burpees
10 Sumo Squats
15 Concentration Curls (each arm)
20 WWIIs

Round 2
Four sets of…
5 Clean/Presses (each arm)
10 Dead Lifts
15 Triceps Extensions
20 Heels to Heaven

Round 3
Four sets of…
5 Diamond Burpee Thrusters
10 Lawn Mowers (each arm)
15 Reverse Curls
20 Mason Twists

COT

Moleskin
1. Great effort this morning. It was not lost on this crowd that there was no running, no Mary and no BS’ing….just 45 minutes of lifting weights.

2. Welcome out to Todd, and thanks for sharing your story. This group can be a great outlet to help you move forward, or even just someone to listen when you need it. Great to you have you join us…..even though you’re a Michigan fan. We ran the last one off to Waxhaw, so be careful.

3. Note to self – don’t leave the workout plan in Kojak’s view. He’ll call you on it when you make stuff up along the way. He’ll also create a dance when you make up exercise names.

4. For all you Lord of the Rings fans, Shelob made an appearance and was eye-balling Papa John the whole time, who said he’d be disappointed if he got bit and only superpower he gained was the ability to lay eggs. Makes you wonder about Spiderman…

5. Good luck to all those running the Around the Crown race this weekend.

6. Fun times at coffee as usual. We’ll just go ahead and apologize to anyone who called Cleveland home at any point.

7. Mullet has the Q at The Rail Yard tomorrow, although there was a threat of a Q-Jack by Deadhead. Several open spots next week that need to be filled.

Cheers!
Gamma

Harrisburg, Harrisburg Iron

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