February 7th, 2025 By Uncle Floyd

Date: 02/07/25
AO: #f3harrisburg
PAX: @Bearclaw , @Othello, @Constitution, @Uncle Floyd
Q: @Uncle Floyd
Count: 4
FNGs: 0

A fearsome PAX foursome emerged from last night’s thunderstorm to sling iron and get better to the sounds of Peter Gabriel on the boombox, including In Your Eyes, the theme song to 80s classic romance movie, Say Anything. It took three of us to put the pieces together and identify the song-movie reference, so we figured parts of three of our brains might actually make one good brain, so we were encouraged. 🙂 

Warmarama

Rop-a-Dopes, SSH, IST, Hillbillies, Seal Clap & Vertical Seal Clap, Arm Scissors, Arm Rolls, Grandpa Jacks

The Thang

4 Rounds of Kettlebell

10 reps per exercise; 3 exercises per round each of 3 exercises per round, working down in sets from 10, 9, 8 down to 1. In between sets, walk around building with coupon extended with one arm.

Round 1:

Kettlebell Swings (10 reps), Kettle Squats (10 reps), Upright Rows (10 reps); then, Kettlebell Swings (9 reps), Kettle Squats (9 reps),  Upright Rows (9 reps); then Kettlebell Swings (8 reps), Kettle Squats (8 reps), Upright Rows (9 reps); then Kettlebell Swings (7 reps), Kettle Squats (7 reps), Upright Rows (7 reps) repeato down to 1 rep.

Walk around building with coupon extended with one arm or two arms

Round 2:

Curls (10 reps), Standing Overhead Press (10 reps), Tricep Extensions (10 reps); then 9, 8, 7, 6, 5, 4, 3, 2, 1

Walk around building with coupon extended with one arm or two arms

Round 3:

Lying on picnic tables, Tricep Overhead Extension (10 reps), Bench Presses (bench presses) Kettle Flutter Kicks (10 reps); then 9, 8, 7, 6, 5, 4, 3, 2, 1

Walk around building with coupon extended with one arm or two arms

Round 4:

• 10 Lawnmowers (LH); 10 Lawnmowers (RH); 10 Merkins; then 9, 8, 7, 6, 5, 4, 3, 2, 1, etc.

Mary

We ran out of time for MARY, but would have done…American Hammers, Crunchy Frog, Poutine Low Flutters, Freddy Mercs, Pretzel Stick, and Glute Bridge (12 reps each)

COT– Prayers/Announcements

• Thanks for coming out!
• Prayers for Constitution as he cares for his mom.
• Prayer for @Othello for full recovery from his recent bout with flu
• Prayer for @kojak’s father in law
• Praise for @Uncle Floyd’s successful presentation at work
• Sign up for the Gremlin! They’re also looking for sponsors if you or your business would like to help out. The Gremlin

 

f3harrisburg, Harrisburg Iron

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