May 3rd, 2015 By Gapper

19 Harrisburg pax now know more kinds of burpees than Bubba knows types of shrimp. Here’s how it went:

WARMUP

• Mosey to football lot & circle up
• SSH x15
• IST x15
• Windmill x10
• Merkins x10
• Squats x10
• 10 hand release burpees OYO
• Derkins x10
• Dip x10

THE THANG

• Mosey to football midfield
• 4 pax sprint to each goalpost for 5 burpee pull ups while remaining pax do reverse+forward burpees. Continue til everyone has had their shot at burpee pull ups.
• Mosey to playground
• 10 hanging knee raises, 10 swing derkins, 10 dips, run & touch fencepost. Repeato x3.
• Mosey to soccer field, grabbing sandbags en route.
• 10 sandbag burpees OYO
• 100 yard overhead sandbag carry.
• 10 pull-through burpees OYO
• 100 yard overhead sandbag carry.
• Partner up. P1 does 10 two-sandbag deadlifts while P2 planks. Flapjack.
• P1 carries 2 sandbags to opposite goal line then sprints to retrieve P2, doing burpee broad jumps. Flapjack.
• Sandbag Circle (pass to the right, pass to the left, pass to the right with sandbag press, pass to the left with sandbag press).
• Return sandbags & mosey to shelter.
• 10 burpee box jumps on the picnic benches

MARY

• 8-count manmaker burpees x10
• Low flutter x10
• 1 minute plank
• Low dolly x10
• 1 minute elbow plank

MOLESKIN

• Great work, everyone. Truly an honor to lead.
• HC for The Bear, coming June 6 from 6am-11ish am.
• Three great Monday workout options: El Dorado 5:15am at Kohl’s on 29 across from UNCC; Endurance 6:30am at Harrisburg Family House (only F3 workout with bacon!); Mint Hill black ops 5:30am at Veteran’s Park.

Harrisburg