June 30th, 2023 By Gamma

Date: 06/30/23
Pax: Red Tape, Sheepdog, Constitution, Papa John, Misfire, Birdcage, Tar Tar, Bear Claw, Uncle Floyd, Othello, Gamma
QIC: Gamma

11 made the conscious decision to get stronger this morning.

#disclaimer(ish)

Warm-up
Various stretches, couple Yurpees and SSHs x20

Main Event
5 sets of 10 High Rows/10 Pullovers, no breaks

10 Single Arm Chest Presses (left, then right…..or right, then left if that’s easier)
Then 9 on each side, then 8….down to 1, no breaks

5 sets of 10 LBCs/10 Leg Lifts, no breaks

10 Lawnmowers (left, then right)
Then 9 on each side, then 8….down to 1, no breaks

5 sets of 10 Seated Chest Presses/10 Dead Lifts, no breaks

10 Single Arm Shoulder Presses (left, then right)
Then 9 on each side, then 8….down to 1, no breaks

5 sets of 10 Curls/10 Triceps Extensions, no breaks

Mary
LBCs w/KB x15

Flutter Kicks w/KBs Pressed x25

COT

Moleskin
1. Great work by all this morning. Great to see Brandon back out, now known as Red Tape. There were a couple new ideas thrown out that garnered some attention, and despite a valiant effort, couldn’t get enough support for Cobretti…so Red Tape it is!

2. Can we all just agree now that the next three FNGs are Cobretti, Shakeweight and Dancing Queen?

3. Tclaps to Birdcage and Sheepdog for the pre-run.

4. Looks like a good crowd at McD’s for bible study. Good times at RRC as well – covered all the standard topics including Wexler’s can of mace to fend of the killer poodles; the effort required to jump the railing on a cruise ship; Papa John’s epically bad movie opinions; and why you should never say you’ll volunteer to coach “if there are no other options.”

5. Continued prayers for Hacksaw’s family.

6. Constitution has the Q tomorrow at The Rail Yard.

Cheers!
Gamma

Harrisburg, Harrisburg Iron

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