December 2nd, 2022 By Exit54

DATE: 12/02/22

PAX: Bearclaw, Battery, Practice, Gamma, Kojak, Hacksaw, Othello, Wexler, Sheepdog, Exit 54

QIC: Exit 54

Nine men (plus a straggler) beat the cold with some help from the iron…

 

WARM-UP:

Mosey to the tennis courts end of the lot, COP

• SSH x 20 (IC)
• IST x 20 (IC)
• Mountain Climbers x 20 (IC)
• Mericans x 10 (IC)
• Upper-Arm Stretches
• Arm Circles, forward and backward
• Mosey back to the Iron Lot

THE THANG:

ROUND 1:

• Bent-Over Rows x 10
• Upright Rows x 10
• Tricep Extensions x 10
• Carry the weight to the other side, REPEAT three exercises
• Carry the weight to the original side using opposite arm, REPEAT three exercises
• Carry the weight to the other side, REPEAT three exercises
• Carry the weight to the original side using opposite arm, REPEAT three exercises
• Mosey to the pond side of the lot and back, then plank til everyone finishes

ROUND 2:

• Curls x 10
• Overhead Presses x 10
• Kettlebell Swings x 10
• Carry the weight to the other side, REPEAT three exercises
• Carry the weight to the original side using opposite arm, REPEAT three exercises
• Carry the weight to the other side, REPEAT three exercises
• Carry the weight to the original side using opposite arm, REPEAT three exercises
• Mosey to the pond side of the lot and back, then plank til everyone finishes

ROUND 3:

• Lawnmowers x 10 (each side)
• Bent-Elbow Presses x 10
• Around the Worlds x 10
• Carry the weight to the other side, REPEAT three exercises
• Carry the weight to the original side using opposite arm, REPEAT three exercises
• Carry the weight to the other side, REPEAT three exercises
• Carry the weight to the original side using opposite arm, REPEAT three exercises
• Mosey to the pond side of the lot and back, then plank til everyone finishes

ROUND 4:

• Lying-Down Chest Presses x 10
• Dead Lifts x 10
• Outhouse Curls x 10
• Carry the weight to the other side, REPEAT three exercises
• Carry the weight to the original side using opposite arm, REPEAT three exercises
• Carry the weight to the other side, REPEAT three exercises
• Carry the weight to the original side using opposite arm, REPEAT three exercises
• Mosey to the pond side of the lot and back, then plank til everyone finishes

We finished at 0607, just enough time for the Iron Circle:

• Form a tight circle, put your bell down by your right foot
• Plank up with right hand on the bell, left hand on the pavement, do a merican
• Handwalk to the right til you reach your neighbor’s bell, Merican then handwalk to the right
• Keep Repeating til you are back where you started
• Full REPEATO except handwalk to your left. Next time be like Kojak and bring a ruck plate.

MARY:

• LBCs x 10 (led by Hacksaw)
• Box Cutters x 10 (led by Kojak)
• The W x 10 (led by Wexler)

ANNOUNCEMENTS:

• Check out the Bethlehem village and Live Nativity at Providence Baptist Church, tonight thru Sunday night. See SS Minnow for details
• Harrisburg Christmas Tree Lighting it tonight at 6pm at Harrisburg Park
• Races coming up: Huntersville Half, Mt Afton Challenge, Fellowship of the Idiots

MOLESKINE:

27 degrees and frosty this morning at Harrisburg Iron. Your Q was absent most of the previous month (vacation followed by COVID recovery) and would not be discouraged by the recent cold spell. Simple formula: variety of lifts with a little cardio mixed in. We managed to keep warm enough.

Shoutout to Sheepdog for doing a pre-run. Also Wexler, i guess, for doing a pre-run then standing around socializing for 40 minutes, then joining us for the Iron Circle. Lots of guys getting faster out there.

Get onto SUG and grab a Q slot this month. Too many openings and the same handful end up covering them all.

/Exit 54

Harrisburg, Harrisburg Iron

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