October 6th, 2023 By Zin

Date: 10/6/23

Workout: Harrisburg Iron

Pax: Exit 54, Uncle Floyd, Sheep Dog, JD, Hacksaw, Constitution, Mad Dog, Othello, Gold Rush, Bearclaw, Firebrand, Misfire, Zin, Wexler, Solocup

Q: Zin

13 men came out to lift weights and get better.  2 men decided they wanted no part of YHC’s workout and did their own thang, but still got credit since they came to COT. Since I volunteered at the last minute to take over for Gamma, I decided to shamelessly steal his workout from 9/8/23.  Here’s what happened:

 

Warm-Up

Mosey to the end of the lot by the tennis courts.

SSH x15

Imperial Storm Troopers x15

Slow Squats x10

Mountain Climbers x10

 

The Thang

20 Curls

20 Lawn Mowers (choice of 10 each arm or 20 each arm!)

20 Tricep Extensions

20 High Rows

20 Curb Pullovers

Single-Arm Overhead Carry to other side of the parking lot.

20 Merkins

Single-Arm Carry with other arm back across the lot.

Repeat, decreasing by 2 each time.

 

Mary

LBC’s x15

Freddie Mercury’s x15

Crunchy Frog’s X10 (or maybe 15?)

WW2’s 10 on your own after a disastrous attempt to perform in cadence

J-Lo’s x10 (thanks Constitution)

Mosey back to weights

 

COT

Moleskin

1. Nice work today. This was a tough one. I only got down to the 12-rep set.  Not sure how everyone else did. I also forgot my first set of pushups so had to make those up.
2. Wexler and Solocup mysteriously showed up at the COT, coming out of the gloom at the last minute. I’ll still give them credit.
3. No prayer requests today, which I guess is a good thing, but also no praise, which isn’t a good thing. I hope everyone has a great Friday and has some praise tomorrow.
4. Wexler mentioned that the Hickory Ridge Elementary School PTO has some projects they might need help with.  More to come.
5. Good job on the food drive. I believe we are slightly under our goal but still have tomorrow. Special thanks to Solocup for coordinating. We need to do these things more often.

 

Backblast, Harrisburg, Harrisburg Iron

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