The Non Bear Rail Yard

6 Harrisburg non Bear participants 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