Tomatoes in the Sun

Harrisburg Park welcomed 18 men, including 2 FNGs and a visitor from NoCo, who left it all on the field.

Warm-up
SSH x15
Mosey down the trail to the football field
1 Burpee
Mountain Climbers x10
2 Burpees
Merkins x10
3 Burpees
Windmill x10
4 Burpees
Air Squats x10
5 Burpees
Imperial Storm Troopers x10

The Thang
Mosey to playground
3 sets of 10 Pull-ups, 10 Dips, 10 LBCs

Mosey around the path for some hillside plank clocks:
Bear Crawl 1/2 way up the hill and stop
12:00 (facing uphill) – Merkins x5
3:00 – 15 second Plank
6:00 – Merkins x5
9:00 – 15 second Plank
12:00 – Bear Crawl rest of the way up
20 Jump Squats, down the hill, then sprint the soccer field and back

Bear Crawl 1/2 way up and stop
12:00 – 15 second Plank
3:00 – Merkins x5
6:00 – 15 second Plank
9:00 – Merkins x5
12:00 – Bear Crawl rest of the way up
20 Jump Squats, down the hill, then sprint the soccer field and back

Bear Crawl 1/2 way up and stop
12:00 – Jack Webbs to 7
6:00 – Reverse Bear Crawl rest of the way up
20 Jump Squats, down the hill, then sprint the soccer field and back

Bear Crawl 1/2 way up and stop
12:00 – Diamond Merkins x5
3:00 – 15 second Plank
6:00 – Wide Merkins x5
9:00 – 15 second Plank
12:00 – Bear Crawl rest of the way up
20 Jump Squats, down the hill, then sprint the soccer field and back

On the goal line and pair up
P1: Start Lunge Walking
P2: 10 Merkins then sprint to P1; once there, P2 starts Lunge Walking while P1 does 10 Merkins, then sprints to P2. Continue the length of the field.

Repeat coming back, but with 2 Burpees instead of Merkins

CDD/Reverse Crunch Ladder, 10 to 1

Back to the playground, 3 more sets of 10 Pull-ups, 10 Dips and 10 LBCs

Up the drive, then all you got to the turnaround.

Mary
LBC x20
Low Flutter x20
Pretzel Sit-Up x10 each side

COT

Moleskin
1. Great to have Moosen and Creamsicle join us and get named. Strong work for a first post! Also tclaps to Blackbeard for making the trek #southof29 to meet his EH.
2. Pax was told to plank when finished with the second 3 sets at the playground…yet two (and you know who you are) were too busy talking and sunning themselves. Blackbeard called it – “tomatoes in the sun.”
3. Shout out to Tumbler and Othello who joined us for the pre-workout fun, but couldn’t stay. During the Bull Run, Tumbler did his best lunar eclipse impression, blocking out each street light as the all black-clad “non-runner” pulled ahead.
4. Bull noted that since Thunder Road is only a few weeks ahead, it’s about that time for Hootie and YHC to start training. Which also means it’s time for Bojangles to offer pork-chop buiscuts again.
5. Three men left COT shoeless. Now, two of us had plenty of time to hear about #SoleRedemption and plan ahead to leave them…but huge tclaps to FNG Alan (nka Creamsicle), who heard about it for the first time right there, and didn’t hesitate to throw his in as well. Aye!
6. Great crowd at coffeeteria. Even picked up a couple Highlanders in Col Mustard and his 2.0. One of them wanted to be held the whole time, but not saying which one.

Pax tibi,
Gamma

9 thoughts on “Tomatoes in the Sun

  1. Gamma Post author

    Strong work this morning.

    @Moosen and @Creamsicle – again, welcome to F3. Look forward to seeing you out there soon.

  2. Bull2

    It was great to see Blackbeard down in our neck of the woods, making good on his commitment to Moosen.

    @Moosen and @Creamcicle- you both put in some good work today. Great to see you out and hope to see you back at it real soon.

    @Gamma: I saw the sign today. PC biscuits are $1.29….what are you waiting for? Sign up today. The post race biscuit is on me.

  3. BBQ

    @Bull – why not offer to pay his registration? Maybe that will make up for last year.

    @Gamma – so for the 3 pairs of shoes, is that 30 burpees for me or did you take care of them with coffee? (Including your own fru fru stuff.)

    1. Bull2

      Obviously you do not recognize the true value of a Pork Chop biscuit. Maybe you should go ahead and HC and I’ll pick up your biscuit too.

    2. Gamma Post author

      Didn’t want to deprive you of your Burpees. The other two got their coffee before I got there, so Solo Cup and Creamsicle, next one is on me. Hootie bought mine, and somehow he knew all about pumpkin spiced chai tea…but I’m sure I’m the only one who has ever ordered it. Confidence, baby!

  4. Blackbeard

    Great time in Harrisburg today. My hands thawed out halfway through my son’s soccer game. If I don’t come out sooner, I’ll definitely be back for Moosen’s 1st Q. I expect it to be a snot woggler.

  5. Titleist

    Wow, this sounds like it was grizzly. Miss seeing you guys in the gloom. Was in the Blue Ridge mountains with a 40lb. pack this weekend and missed this one! Looking forward to getting back out there…next week.

  6. Reluctant Yankee

    Definitely going to steal the hillside plank clocks – but instead of hills we will use the levees down here in NOLA.
    Thanks for the great workout plan!

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