April 8th, 2022 By Bill Shep

PAX: JD, Gamma, Clueless, Tbone, Smokey, Exit 54, Starsky, Papa John
Q: Hacksaw Harrisburg

A crisp Spring morning brought together 9 Iron Men to throw some Iron around and rejoice in the ability to attend a beatdown. 1 especially astute Pax recognized that as the workout progressed(Clueless) that YHC did not include Kettlebell Swings! Clueless stated, ” not a Hacksaw workout with Kettlebell Swings! Proud moment for me for sure! here are the details

Warm-Up
Squats x 15
Mountain Climbers x 15
IST x 15
Arm Circles

The Thang
1 Minute AMRAP | complete the round-Mosey with 5 Merkins
Squat Thrusters
Lawnmowers(L/R)
Triceps Extension
Curls/Press
Cross over Merkins
Side Lateral Squats or Lunge
Sit Up Chest Press
WWII with Bell

Mary
LBC x 15
Squirm x 15
Box Cutter x 15

name-a-rama, count-a-rama

Big TClaps to Clueless for the Swings call out and to Exit 54 for helping YHC call out the exercises. Classic rock played over the speaker, Starsky toughed out a side workout with a neck/shoulder issue, speedy recovery Starsky! There was talk of Plasma in college, earning some money from that, and several other subjects, except sports, odd?

Spartan tomorrow. Hburg 5K 4/30, Time Laps in May, a number of other opportunities on Slack, read up and catch up!
Prayers to Wexler and Deadhead’s friends and their health, to all F3 for chicken Little tribute and find time this weekend to do his favorite beatdown. Quick Coffeeteria, thanks to Smokey and Oz turning on the lights outside at RR Coffee so we could see! nice chat about camping, glamping, hammocks, and other tomfoolery!

24 Minute AMRAP
24 Merkins
24 Situps
24 Burpees
200M run/ruck

prayers for peace, build bridges, open hands and hearts!

Wexler has Q tomorrow, not sure he is happy! Wed-Saturday open for next week, guys please sign up, or you will get a few more of my beatdowns next week!

Proud to be a part of such a great group of men!

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