When you jump, there should be air under your feet…

25…mosey….then 27…finish warm-up….now 28 Harrisburg men knew a little rain only added to the fun.

After the 30 second warning….stay where you are for SSH x20

Mosey down the street, past the playground, up the path to the island and circle up around Old Glory for warm-up:
Hand Release Merkins x15
Air Squats x15
LBC x15
Diamond Merkins x10
One Legged Jump Squats 5x each leg

Mosey back down the path to the bottom of the hill for some Hillside Plank Clocks
Bear Crawl 1/2 way up the hill and stop…
12:00 Merkins x5
3:00 20 second Plank
6:00 Merkins x5
9:00 20 second Plank
12:00 Bear Crawl rest of the way up, 20 Jump Squats, then back down the hill.
Bear Crawl 1/2 way up the hill and stop…
12:00 20 second Plank
3:00 Merkins x5
6:00 20 second Plank
9:00 Merkins x5
12:00 Bear Crawl rest of the way up, 20 Jump Squats, then back down the hill

100yd sprint across the field
5 minute challenge – 20 Merkins and 20 LBCs every 60 seconds for 5 minutes
100yd sprint across the field
5 minute challenge – 20 Air Squats and 15 Reverse Crunches every 60 seconds for 5 minutes
100yd sprint across the field
5 minute challenge – 20 CDDs and 20 Low Flutters every 60 seconds for 5 minutes
100yd sprint across the field

Back to the 2-level hill for…
7 Burpees at the bottom, 7 LBC in the middle, 7 Jump Squats at the top, run down, repeat with 6…down to 1

Slooooow Indian run around the track, through the side lot, up the hill to the main drive (stopping in plank to wait for the six), then back down the drive to the main lot for Mary:
LBC x25
Low Dolly x20
In/Outs xABunchOfTimes
1 minute Plank
The Squirm x25 (courtesy of Diesel)

Jail Break back up the hill to the turnaround for COT (Padre takes us out)

Molskin:
1. Great to see the numbers keep growing as we welcomed out 4 new men, who all put in a strong effort today. Tclaps to Jess, John, John and David.
2. Yes Chaos, you missed SSH. And we all love to give Swami a hard time about his choice of arrival times, but his 45 minutes were 45 more minutes than everyone still in bed.
3. Remember the last time Ribshack missed a workout? Me neither.
4. TClaps to the pre-workout Bull Runners. Sound off below if I got the names wrong, but I believe Hootie, Bull and Segundo (from home) got in 8 miles (at a 7:20ish pace) with an earlier start, and ET, Padre, The Magnificent and Big Bird got in 4. #BRRtraining
5. Huge shout out to Riptide, who took 3rd place in his age division at the Stumpy Creek International Triathalon, missing a PR by 1 minute.
6. Impressive race on a couple of the 100yd sprints between Bull and Magnificent. Always humble, Bull states he got a 10 yard head start, but I’d say that’s offset by his 18 year head start. Either way, that HateHate’s got some wheels.
7. Thanks to Hootie for keeping YHC in check. While I tried to demo the One Legged Jump Squats, he asks “aren’t you going to jump?” In my defense, the grass was kinda long. Otherwise, you would have seen air under my feet. #fatkidhasmadhops
8. Remember the Chosen 10 mile race on October 18th at the Charlotte Motor Speedway, benefiting adoptive families and orphans worldwide. Visit www.chosenmarathon.com/event/charlotte/ to register. All registrations will benefit the cause, but signing up under “=0TeamPatterson” will direct more of the benefit to Jonathan Patterson, one of our FNGs today and a friend of several in the pax.

Pax tibi,
Gamma