November 3rd, 2023 By Gamma

Date: 11/03/23
Workout: Harrisburg Iron
Pax: Zin, JD, Kojak, Constitution, Othello, Goldrush, Hacksaw, Uncle Floyd, Firebrand, Gamma
QIC: Gamma

10 men put in some work and kept moving to avoid freezing their bells off…

#disclaimer

Warm-up
60 seconds of High Knees
Windmills x5
SSHs x10
Shoulder/Arm stretches
Mountain Climbers x15

Main Event
First Evolution
Supersets of Curls, Presses and Triceps Extension
-Without putting the KB down, 2 of each, then 4 of each, then 6, 8, 10
High Knees or SSHs until everyone finishes to keep the blood moving
-Supersets of Pullovers, Chest Presses and Sit-Ups
Without putting the KB down, 2 of each, then 4 of each, then 6, 8, 10
High Knees or SSHs until everyone finishes to keep the blood moving

Run to the far end of the lot and back

Repeat above, but start at 10 and work down to 2

Run to the far end of the lot and back

Second Evolution
10 Cross-Over Mericans
10 Lawn Mowers
10 Single Arm Overhead Presses
10 Isolation Curls
10 Seated Presses
10 High Rows
10 Halos (each direction)
10 Dips
Rinse and Repeat

Mary
LBCs x20 w/KBs on chest
Flutter Kicks x20 w/KBs pressed
Various back, shoulder arm stretches

COT (thanks to Uncle Floyd for “volunteering” to take us out)

Moleskin
1. Yeah, that was cold, but we kept moving. Always entertaining to see how the time between getting out of the car and 0530 drops with the temperatures.

2. Strong work this morning. Not easy to keep the blood moving when it’s 28 degrees, so we did what we had to do….even if it required jazz hands. And an awful lot of running.

3. The great Missing Shovel Flag mystery was solved, and all is right with the world.

4. RSVP for the potluck/bonfire gathering at Othello’s house next Saturday. Also be on the lookout for details of the 4th Annual Afton Challenge in January. It’s a great time for a great cause.

5. Good luck to Firebrand at his first half marathon tomorrow!

6. Mullet has the Q tomorrow at the Rail Yard, which guarantees you will not be cold for long.

Cheers!
Gamma

Harrisburg, Harrisburg Iron

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