“With a little love…”

11 of Harrisburg’s finest overcame the odds and brought the heat to Harrisburg Park to endure a Hootie inspired beat down.  While he might be out of commission for a few more weeks, Hootie was out to prove that he can still inflict some pain.

 

Mosey down the hill to the lower parking lot.

 

Warm-up (x denotes 4-count cadence):

Cotton Pickers x 12

SSH x 15

Imperial Storm Troopers x 20

Merkins x 10

10 Burpees OYO

 

Mosey up to the island in front of the library and partner up.

Partner 1:  Run around the island

Partner 2:  Merkins

Flap Jack and continue until 200 (cumulative) merkins are completed by the partners

Plank up until all are complete

Clock Merkins

12:00 – Merkins x 5

3:00 – Merkins x 6

6:00 – Merkins x 5

9:00 – Merkins x 5

 

Mosey down to the base of the hills at the soccer field

Partner 1:  Run up the hills and do 15 dips

Partner 2:  Air Squats

Flap Jack and continue until 200 (cumulative) air squates are completed by the partners

 

Partner 1:  Run up the hills and do 15 dips

Partner 2:  Scorpion Carolina Dry Docks

Flap Jack and continue until 200 (cumulative) SCDD’s  are completed by the partners

 

Indian Run with 1 burpee off the back around the soccer field and to the field house.

Partner 1:  Sprint across the football field to the fence and back

Partner 2:  People’s Chair

Flap Jack and continue until time is called (approximately 5 minutes)

 

Indian Run with 1 burpee off the back – twice around the football field and ending at the hills at the soccer field.

 

Quadraphelia….about 3 minutes.

 

Partner 1:  Backwards bear crawl up the hills

Partner 2:  Lunges

Flap Jack and continue until time is called…..originally supposed to be 200 cumulative lunges, but the backwards bear crawls were no joke after the merkins and SCDD’s.

 

Mosey to the top parking lot.

 

Mary:

LBC x 20

Low Dolly x 20

Low Flutter x 20

 

 

The Frosty Moleskin:

1. Always an honor men. Thanks for all that F3 brings.
2. Special thanks to Hootie for penning this beat down. I did take some liberties, but that is part of being the Q.
3. Really great to see Hootie out to give a little motivation at the end of the workout.
4. Full Starsky….out for a long run. Need I say more?