March 1st, 2024 By Exit54

Eleven of the Burg’s strongest kicked off Spring at Harrisburg Iron…

DATE: 03/01/24

PAX: Papa John, SS Minnow, Firebrand, Uncle Floyd, Gamma, Othello, Hacksaw, Bearclaw, Zin, Deadhead, Exit 54

QIC: Exit 54

 

WARMUP:

• Mosey to the tennis court, COP
• SSH x 20
• IST x 20
• Penny Pickers x 15
• Upper Arm stretches
• Mosey back to the circle

THE THANG:

Four Rounds, Three Lifts per Round. For each lift, start at 10 reps per, then repeat at 9 reps, then 8, then continue cutting reps until you reach 1. Then run to the tennis courts and back and plank up til the next round begins.

ROUND 1: Bent-Over Row, Upright Row, Reverse Skullcrusher

ROUND 2: Deadlift, Curl, Overhead Press

ROUND 3: Overhead Snatch, Deep Swimmer Press, Around-the-World

ROUND 4: Chest Press, Situp w/ Bell, Low Flutter w/ Bell Overhead

The last round took us right up to 0615 so no time for the extra stuff i had planned (the PAX were sad to head this).

 

ANNOUNCEMENTS:

• Fire Pit Night at Othello’s on 3/9, look for more details during COT and Slack.
• Brewhouse get-together for the PAX on 3/14 at Per Cent Taphouse. Music trivia night so plan to get there early.
• Prayers for JD’s continued recovery.

MOLESKINE:

Good turnout this morning as we turned the calendar over to March – unofficial first day of spring, regardless what the climatologists may say. The PAX came to get the work in and came for something new. This workout is mostly recycled but ROUND 3 was a new set of lifts and it really took its toll. There was a noticeable decrease in chatter around the circle when we got to the third round, and a lot of heavy breathing.

Thank you guys for coming out. Lots of new names on the Q sheet this month so be sure to get out and show your support. Also remember Deadhead and I’s challenge this month and every month – to attend at least one 2nd F event a month. This can be the fire pit nights, the brewery hangouts, Bible Boys on Friday morning, or even just a simple Coffeeteria. If you aren’t getting some 2nd F experience, you are missing out on part of what makes this group great.

/exit 54

Backblast, Harrisburg, Harrisburg Iron

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