May 9th, 2015 By escalade

26 men posted at Harrisburg Park today for some past due homework with Escalade.

Warm Up:

• Skip to the football field.

The thing:

Thursday morning BBQ gave the PAX homework.   It was quite simple.  Finish the 1000 rep challenge on your own at home.   Only 500 reps, yet no body posted about finishing it.  We still owe BBQ 500 reps!

5 sets of:

• 10 SSH
• 10 Squats
• 10 Merkins
• 10 Mountain Climbers
• 10 LBC

but wait… there’s extra credit:

1 set of:

• 20 SSH
• 20 Squats
• 20 Merkins
• 20 Mountain Climbers
• 20 LBC

Mosey to the pond (at the bottom of Heart Rate Hill.)

LT Dan (you aint got legs)  another BBQ special.

• 1 Squat,   2 lunges
• 2 squats,  4 lunges
• 3 squats,  6 lunges
• rinse and repeat to 9 squats and 18 lunges.

5 -1 ladder on Heart Rate Hill

Merkins at bottom and Dips at top.

* for Col Mustard who did not have enough upper body work.

• 10 declines
• 10 inclines
• 10 dips

Mosey back to the field.  Only 300 reps to make it a full 1000 for the day.

3 sets of

10 SSH
10 Squats
10 Merkins
10 Mountain Climbers
10 LBC

Mary:

• 15 Squirm
• 20 Mason Twist – Tclaps Col Mustard
• Homer to Marge – Tclaps Neon Kicks.  (put us old guys to shame.)
• Jail Break back to cars for COT.

The Moleskin:

1. Is there a deeper reason so many did not do the 500 reps at home?  Accountability, it’s the reason we meet as a group and work as a group.  Proverbs 27: 17 “Iron sharpens iron, So one man sharpens another.”
2. If your legs aren’t wobbly after that workout,  something is not right with you.
3. TClaps to Nautilus for suggesting the extra credit.
4. Great to see Col Mustard’s GPS working.  Always good to see you brother.
5. TClaps to Neon Kicks.   It was a little humbling to be in so much pain during your Homer to Marge.

Have a blessed day,

YHC

Escalade.

Harrisburg

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