July 11th, 2015 By escalade

11 men posted at The Rail Yard today in Harrisburg for some fun with ladders.

5 Posted for the Bull run.

Warm Up:

Mosey to the field er…. field is closed… back to the parking lot.

• 15 SSH
• 10 Windmill
• 15 Imp Storm Trooper
• 10 Merkins
• 10 Mtn Climbers

On the side of the field..  3 x Carolina Choo Choo.

Line up and Partner up at bottom of the hill for the 1st ladder.

• Wheel Barrel partner 1/2 way up then switch for the other half.
• 7 Burpees at the top and 1 Squat at the bottom.

Indian run to the pond.

Jack Webb at pond.

Partner resistance push 1/2 way up heart rate hill then switch.

In Shelter

• 10 Step Ups
• 10 Incline Merkins
• 10 Dips
• 10 Decline Merkins

Leap Frog Ladder with a partner.   On the entrance road (because the fields were closed..) (Thankfully this added distance and a hill to the plan.)

• 1st person run up 2 car lots then drop to plank. 
• 2nd person run ahead 2 lots then plank.
• Continue about 150 yards until fire hydrant or light pole reached.
• 5 merkins at the fire hydrant and 10 squats at the light pole.  Rinse and Repeat until reversed.

Back to the shelter:

• 10 Dips
• 10 Incline Merkins
• 10 Decline Merkins

Mary:

• 20 Low Flutter
• 15 Reverse Crunches
• 10 Crunchy Frogs
• 25 Squirms (thanks Diesel!)
• 11 J Lo’s (Thanks Parkay)
• 1 min plank.

Moleskin:

1. Strong work today guys.  80 degrees makes it hard to stay hydrated..  Make sure to drink lots of beverages (your choice) today.
2. Always fun leading the group because you never know what to expect..  leap frog ladders, closed fields, partner wheel barrels up a hill,  resistance run up heart rate hill.   whats next?!
3. Hope to see some of you later today at the F3 Dads event at the Panthers practice field.
4. T-Claps to Nautilus, Bull, and The Magnificent for putting in the early miles and posting for the bootcamp.

Have a blessed day.

YHC

Escalade

 

Harrisburg, The Rail Yard

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