May 19th, 2023 By Gamma

Date: 05/19/23
Pax: Othello, SS Minnow, Hacksaw, Papa John, Exit 54, Constitution, Bear Claw, Uncle Floyd, Al Bundy, Gamma
QIC: Gamma

10 chose the harder thing this morning and were rewarded with a full-body strength workout.

#disclaimer

Warm-Up
SSHs x25
Mericans x10
Various stretches

Main Event

Round 1
3 sets of:
10 Single Arm Bridge Presses
10 Lawn Mowers
10 Single Arm Overhead Presses
10 Hammer Curls
10 Triceps Extensions
15 V-Ups
25 SSHs
Run to the end of the lot and back; after the 3rd set, full lap around the tennis courts

Round 2
3 sets of:
10 Seated Presses
10 Pullovers
10 Front Raises
10 Isolation curls
10 Side Tri-Pushups
15 V-Ups
25 SSHs
Run to the end of the lot and back; after the 3rd set, full lap around the tennis courts

Extra Credit
5 Crossover Burpees
5 Thrusters
5 Mountain Climbers

Mary
LBCs x15 (w/KB on chest)
Flutter Kicks x15 (w/KB pressed)

COT (thanks to Uncle Floyd for taking us out)

Moleskin
1. Solid showing this morning, and great effort all around. More running than I like to do on KB day, but had to break it up a bit.

2. Good to see Al Bundy jumping back in, and Uncle Floyd upping his game to four posts for the week.

3. Ask Papa John about the time his wife pushed him down the stairs….

4. As the sun came up, we realized they’re finally starting to build the cookie cutter houses across the street, which is a good thing since there hasn’t been nearly enough traffic on Stallings lately.

5. Joined forces with Talladega, Pocahontas and Birdcage for coffee, and as usual, we solved the world’s problems.

6. Good luck to the Time Laps(e) runners tonight!

7. Constitution has the Q at The Rail Yard tomorrow. NAMI Cabarrus is also holding a 5k run/walk at Frank Liske Park tomorrow morning. They’ve raised $4,940 of their $5,000 goal so far. Event starts at 9am and the 5k starts at 10am. Check here for details.

Cheers!
Gamma

Harrisburg, Harrisburg Iron

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