Modified Sharknado Got The Blood Flowing

Eleven Harrisburg men set out to get the blood flowing for the day, and that we did.

The Thang

Mosey to COP with high knees and butt kickers
SSH x 20
IST x 10
Windmill x 10

o 15 burpees
o Run 0.15 Mile in P Lot
o 20 diamond merkins
o Run 0.15 Mile in P Lot
o 20 WW2 Sit Ups
o Run 0.15 Mile in P Lot
o 20 Regular Merkins
o Run 0.15 Mile in PLot
o 20 Carolina Dry-docks
o Run 0.15 Mile in Plot
Air Squat x 10
Mtn Climbers x 10
Lunge x 10
Mosey to wall
Peoples chair 1 min
Air squat x 10
People’s Chair 1 min
Lunge x 10
Mosey back to parking lot
o 15 burpees
o Run 0.15 Mile in P Lot
o 20 diamond merkins
o Run 0.15 Mile in P Lot
o 20 WW2 Sit Ups
o Run 0.15 Mile in P Lot
o 20 Regular Merkins
o Run 0.15 Mile in PLot
o 20 Carolina Dry-docks
o Run 0.15 Mile in Plot
Air Squat x 10
Mtn Climbers x 10
Monkey Humper x 10
Mosey to Mary
Crunchy Frog x 15
LBC x 25
Squirm x 25
Low Dolly x 20
‘X’ x 10 (Thanks, Deuce!)

MoleSkin

  • Great push this morning, men. Thanks for the opportunity to lead this modified sharknado workout on this mild winter morning.
  • Thanks for the timing help, @Clueless. YHC arrived at the AO without a watch….a la @Sundial
  • Thanks @Deuce for the ‘X’ exercise in Mary….that was a good one, and a new one for me
  • @Solo Cup will be leading a ten-week couch-to-5K running program staring on Feb 2 with a target of running the Harrisburg 5K on April 11.
  • We will also have off the books speed workouts on Fridays at 0530 HR Middle School track. These workouts will consist of a warm-up followed by a mixture of 1600m, 800m, & 400m repeats, and then a cool-down. Runners of all speeds who are looking to get faster are encouraged

4 thoughts on “Modified Sharknado Got The Blood Flowing

  1. BBQ

    Another good lead @SS Minnow. Not to mention, another boot camp with nearly 2 miles of running. That seems to be trend these days. But I’m not complaining.

  2. Deuce

    Great lead SS Minnow! The “X” was part of the W, X, Y, Z abs series we did during my last Bootcamp Q. It will probably make a reappearance, so you can learn the rest.

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