January 29th, 2023 By Kojak

8 HIM’s joined YHC on the final day of his Iron Q week.  YHC was worn out and ready to get the week over.  YHC is very honored and humbled by all the PAX that came out to support me this week.  Just so you all know it is VERY much appreciated.  The clock hit 0700 and off we went.  It went down like this……..

 

WARMUP

SSH

Penny Pickers

Mountain Climbers

 

THE THANG

3 rounds of 10 Incline Mericans, Decline Mericans, Dips, and Pullups.

 

Four Corners 10—->1 reps

1st corner:  American Hammers

2nd corner:  HR Mericans

3rd corner:  CDD’s

4th corner:  Low Dolly’s

Reverse direction each round.

 

50 burpees broken down into 5 sets of 10 reps.  Start with 10 at the shelter.  Run down Heartrate Hill and do 10 more.  Run back up the hill for 10 more at the shelter.  Continue until you finish 50 reps.

 

MARY

Flutter kicks

Various stretches

 

Count-off and Name-a-Rama

 

COT(Courtesy of Talladega)

 

ANNOUNCEMENTS

—-Gremlin February 4th

—-Fellowship of the Idiots February 11th

—-BBBS bowling March 18th.  Check with Solocup for details.

 

MOLESKIN

—-YHC remembered to have the PAX give their things to be grateful for.  It’s nice to stop sometimes and think about those things and be thankful.

—-It must be a Saturday if Hootie and Mullet are out.  Great to see them since YHC hadn’t been out on a Saturday in awhile.  Hootie was digging all the upper body work.

—-Also great to see Tumbler back out.  Looked like he hadn’t missed a beat.

—-YHC had challenged Talladega and JD to show up this morning after both hadn’t planned to.  Nice to see them beat the fartsack and make it out.

—-Good to have Gamma out after a week in Miami on “business” but he was all business this morning.

—-Zin was pushing it out there and didn’t seem fazed by being down in the ATL.

—-Othello didn’t slow down a bit, much like he had done all week.  I’m not sure if he had missed any of the Iron Q’s this month.  A true representation of a HIM.

—-Iron Q’s are done for the month so start signing up for Q’s starting with the January Murph.  I hope the Iron Q’s motivates guys to want to step up and lead.  That it’s not difficult to come up with a workout and lead.

 

PAX

JD(R), Mullet(R), Othello(R), Gamma(R), Talladega, Hootie, Zin, Tumbler, Kojak

Harrisburg, The Rail Yard

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