December 6th, 2014 By escalade

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:  

1. Lots of mumble chatter today.   Bad weather always brings out the crazies.
2. Nerkins, Jackie Chan, Bruce Lee, Chuck Norris, Clint Eastwood… whatever you want to call it.  we did it.
3. Neon Kicks – strong work today!   You owned it.  10 Suicides in 1 min.
4. Posh – strong as well!   Blew past me up that last hill in stride!
5. Great fellowship at coffee afterwards.
6. Have a great weekend!

YHC

Escalade

Harrisburg

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