The Non Bear Rail Yard

6 Harrisburg non┬áBear┬áparticipants were left behind by choice but couldn’t miss a Rail Yard beat down.

Warm-up

mosey to library parking lot – plenty of room for a small group

  • SSH x 15
  • IST x 15
  • Merkins x 10
  • LBC x 15
  • Windmill x 15

The Thang

mosey to library stairs for reverse spider man merkins up the stairs then lunge walk down

mosey to football field for laps of fun:

  • corner 1 = diamond merkins x 10
  • corner 2 = wide merkins x 10
  • 50 yd line = air squats x 20
  • corner 3 = diamond merkins x 10
  • corner 4 = wide merkins x 10
  • 50 yd line = air squats x 20
  • repeato 2 more times

mosey to playground:

  • pullups x 10
  • LBCs x15
  • dips x 10
  • run up around beverage trailor and back
  • repeato 2 more times

back to the football field for jack webs up to 8 merkins with 2x air presses

mosey down to Jack Web pond, around the newly paved path (1/5 mi loop fyi) for lieutenant Dan’s up to 8 stationary lunges with 2x air squats

mosey back around the Jack web pond newly paved path up heart rate hill to pavilion for:

  • step ups – each leg x 10
  • dips x 20
  • derkins x 10
  • repeato x 2, last set 1/2 reps

Mary – around the circle

  • squirm
  • pretzel LBCs
  • W
  • crunchy frog
  • WWII situps
  • planks – arm straight up then down through past other arm

COT – Banjo Boy

Announcements

  • Steel Wheels tomorrow 630 am out of Harrisburg Elementary – 1 hr, no drop ride

Moleskin

  • always a pleasure to lead, glad to give back to the group
  • small groups are always fun, great co-lead from Diesel
  • great to meet Tbone, glad to hear about your great progress so far – keep it up – ISI!
  • 67% for great 2nd F at coffeteria
  • hated to miss the Bear, looking forward to hearing about it

YHC Riptide

 

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