November 22nd, 2014 By Bull2

10 of Harrisburg’s dedicated found the strength to post in the cool weather this morning in the hopes of getting stronger.  Here is how it went:

After a quick assurance that today would be a light and easy day –

Mosey down to the lower lot to listen to the brief disclaimer.

SSH x 20

Windmill x 10

Imperial Storm Trooper x 20

Merkins x 10

10 Burpees

Indian Run w/ (1) Burpee off the back – from lower lot, around the island in front of the library and back up to the shelter on the hill.

8 Sets of the following exercises:

8 Decline Merkins

Dips x 8

Incline Merkins x 8

8 Step-ups each leg

(Yes, that is 64 decline merkins, 128 dips, 128 incline merkins, and 128 step-ups)

Indian Run w/ (1) Burpee off the back – back down the hill, around the island in front of the library and down to the soccer field.

Three tiered Ladder:

Wide Merkins (at bottom of hill)….starting from 1 ending at 8

Diamond Merkins (at middle)…..starting from 1 ending at 8

Hand release Merkins (at top)….starting from 1 ending at 8

(Yes, that is 36 more of each type of Merkin….108 total)

Mosey around the soccer field and back over to the playground…and partner up.

Partner 1:  10 Pullups on the playground

Partner 2: Run to middle of football field, 10 jump squats, run back

Flapjack….and repeat with reducing reps each set (10, 8, 6, 4, 2)

(Total Count:  30 pullups and 30 jump squats)

Mosey back through the lower lot and back up the hill to the upper lot.

Mary:

LBC x 20

Low Dolly x 20

Plank (1 minute…or so)

Low Flutter x 20

The Cold Man’s Moleskin:

1)  I appreciate the opportunity to lead this group.  I am always amazed by the effort put forth by the entire Pax.

2) I think the gloves that @Riptide recommended came with an ice lining.  My hands never managed to get warm until coffee.

3)  T-Claps to the Pax for their efforts with Sole Redemption.  I think @Hootie and @BBQ were making a delivery this morning.  We need to step up our efforts with the Harrisburg Food Pantry.  @Solo Cup got off way to easy with a few burpees this morning.

4) Calling out all those in the FS this morning.  Bundle up boys, it is only November.

5) Kotters to @Boondocks.  It is great to have you back out…It seems that you haven’t lost a step.  That just means you should be out in front in no time.

6) Some random comments about something starting with “Spartan.”  See @Gapper or @Chaos to join somebody’s team.

7) Great to see @Hootie out…still a regular at coffee and blazing the #GrayHarrisburg2015 campaign trail.

8) Murph…..Monday – Stallings Road Park – 5:30AM.

 

 

 

 

Harrisburg

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