December 12th, 2025 By DrLecter

Date: 12/12/2025

PAX: Boy Scout, Tenderfoot, Uncle Floyd, SS Minnow, Gold Rush, Red Tape, Bunyan, Constitution, Bear Claw, Zin, Ace

Q: Dr. Lecter

 

YHC brought back the beatdown from his second-ever Q, from way back in 2018. At 5:30, the PAX moseyed to the far end of the parking lot, a disclaimer was given, and they got after it.

Warm-o-rama

SSH x15 IC

IST x15 IC

Windmills x15 IC

Shoulder stretches

Arm circles

Mountain Climbers x15 IC

Mosey back to the shelter

The Thang

4 circuits of 3 exercises each, 10 reps each exercise, repeat each circuit 3x. OYO

Circuit 1

Kettlebell thruster

Lawnmowers – each arm

Kettlebell swing

Circuit 2

Deadlift

Shoulder press – each arm

Suitcase carry to end of parking lot and back, switching hands on the way back

Circuit 3

Upright row

Lunge – each leg

Plank pull throughs – each arm

Circuit 4

Sumo squat

Outhouse curls

Tricep side raise – each side

Mary

Low flutter x15 IC

LBC x15 IC

Freddie Mercury x15 IC

COT

Prayers/Praises/Announcements

• Colonel Steve as he recovers from biceps surgery
• Carpe Diem’s student Brendan – his mom has breast cancer
• Let Constitution know of other holiday events happening and he will put them in the newsletter.

 

Harrisburg, Harrisburg Iron

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