4 Men showed up for The Bull Run, 17 showed up for the workout, and 19 for coffee. #thefullstarsky + Hootie.
Workout went something like this… no weenkie, all done on the fly…
Warm Up:
Mosey to Field #stoliskip, high knees.
- 10 SSH
- 10 Smurfjacks
- 10 Toyota
- 9 Merkins
- 9 Nerkins
- 10 Windmill
Ring of Fire
Tighten circle – two bear crawl around outside of circle while rest of PAX works.
- Merkins
- LBC
- Squats
- W
- Plank
- Dying Cockroach
- Macntyre n dye. ??
- Burpees
Line up for Sprint and Plank.
- 1st min Sprint 20 yards and plank
- 2nd min Suicide 40 yards and plank
- 3rd min Suicide 60 yards and plank. etc
- Repeat up to 10 Suicide’s.
Mosey to other field at 50 yard line.
7 – 1 ladder to top of hill
Merkins in cadence, Dips at top.
Quadraphillia on corner hill. (4 min reverse run up and down.)
Indian Run to pond.
- 9 LBC
- 9 Nerkins
Sprint up hill to shelter.
- 9 Incline Merkins
- 9 Decline Merkins
- 9 Dips
Mary:
- 10 LBC
- 10 Low Flutter
- ? Homer to Marge
- 10 Crunchy Frog
- 10 Burpees
Moleskin:
- Lots of mumble chatter today. Bad weather always brings out the crazies.
- Nerkins, Jackie Chan, Bruce Lee, Chuck Norris, Clint Eastwood… whatever you want to call it. we did it.
- Neon Kicks – strong work today! You owned it. 10 Suicides in 1 min.
- Posh – strong as well! Blew past me up that last hill in stride!
- Great fellowship at coffee afterwards.
- Have a great weekend!
YHC
Escalade
Happy birthday Casper! Have a great one. Still can beat me on the sprints!
Great one @Escalade. Didn’t realize you did it all without a Weinke. Impressive. I “liked” the 20 yd sprints and plank in under a minute. Simple exercise and got the heart pumping.
Awesome workout as always Escalade! Approaching 8p and body still sore, legs aching. Almost year & a half since Starsky invited me to join. That was 10lbs and a few more % points of body fat ago. Appreciate the camaraderie. We are all fortunate to have a F3 group like this in Harrisburg!! Appreciate and thanks for the birthday wishes!!!
Happy 48th @Casper! Your drive and determination are commendable. Glad to share in the workout fun with you.