August 27th, 2015 By SunDial

22 strong came out for a beatdown via pavement and parking lines.

Warmup:
-Jog around parking lot, with high knees, butt kickers and side shuffles along the way.
-SSH x20
-Merkins x15
-Windmill x10
-Mountain climbers x12

The thang:

Parking line suicides:
Set 1:
Run to 1st line, 1 burpee, run back
Run to 2nd line, 2 burpees, run back
Run to 3rd line, 3 burpees, run back
Run to 4th line, 4 burpees, run back
Run to 5th line, 5 burpees, run back

Set 2: (with partner)
Run to 1st line with partner on back, 1 burpee, switch partners, run back, switch again
Run to 2nd line with partner on back, 2 burpees, switch partners, run back, switch again
Run to 3rd line with partner on back, 3 burpees, switch partners, run back, switch again
Run to 4th line with partner on back, 4 burpees, switch partners, run back, switch again
Run to 5th line with partner on back, 5 burpees, switch partners, run back

Set 3:
Run to 1st line, 1 LBC, run back
Run to 2nd line, 2 LBCs, run back
Run to 3rd line, 3 LBCs, run back
Run to 4th line, 4 LBCs, run back
Run to 5th line, 5 LBCs, run back

INDIAN RUN – long loop around the parking lot

Set 4:
Run to 1st line, 1 merkin, run back
Run to 2nd line, 2 merkins, run back
Run to 3rd line, 3 merkins, run back
Run to 4th line, 4 merkins, run back
Run to 5th line, 5 merkins, run back

JACK WEBS:
1 merkin, 2 air presses
2 merkins, 4 air presses
3 merkins, 6 air presses
4 merkins, 8 air presses
5 merkins, 10 air presses
6 merkins, 12 air presses
7 merkins, 14 air presses
8 merkins, 16 air presses
9 merkins, 18 air presses
10 merkins, 20 air presses

Set 5:
Run to 1st line, 1 air squat, run back
Run to 2nd line, 2 air squats, run back
Run to 3rd line, 3 air squats, run back
Run to 4th line, 4 air squats, run back
Run to 5th line, 5 air squats, run back

Mosey back to home base (no Mary today on account of time running out)

Moleskin:
1. Apologies on the time (I know, I know…insert Sun Dial joke here) running over by a few minutes. If anyone was bummed that we missed Mary, you should have made it over to Curves by 6:30.
2. T-claps to 2 FNGs today: Matthew Davis, AKA “4G”. He works for Verizon. Also, Dave Hessler, AKA “Cardiac” – he works with heart transplants. Strong first post for you both. As we like to say, “it doesn’t get easier, but you do get stronger!”
3. Everyone did 2.5 miles (or more) of running today. Strong work!

Harrisburg, The Ridge

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