October 23rd, 2015 By The Magnificent

4 of Harrisburg’s men had the need for speed this morning. You know it’s getting cold when most of the PAX show up 1-2 minutes before the workout starts…including YHC. The workout looked a little like this:

Warm-Up

• 800m run

The Thang:

• 200m sprint, 200m mosey x 6 laps
• Around The World x 2                                                           – Face the outside of the track and defense slide (side shuffle, whatever it’s called) around the first 100m (turn 1). Back peddle the next 100m (straightaway). Face the inside of the track and defensive shuffle the next 100m. Then role into 100m sprint for the final 100m straightaway.
• 100m sprint-50m back peddle x 1 lap
• 100m repeat x 4

Announcement’s

1. Harrisburg food pantry could use some help, so if you’d like donate food see @SoloCup
2. Tradition’s Beatdown Chowdown 10/31 Details: http://f3nation.com/2015/10/14/pre-blast-beatdown-chowdown-is-on-for-oct-31-2015/

Moleskin:

• Great work today men! Appreciate the opportunity to lead y’all this morning!
• Good luck to everyone competing in the Mudrun tomorrow and to @Bearclaw on his 5k
• @SSMinnow you we’re killing it this morning. Glad your glutes held up during the workout!
• Be sure not to cross your legs on the defensive shuffle. The Klutz took down YHC this AM. I’ll just say that I took one for @Bearclaw this time.

-The Magnificent

Acceleration, Harrisburg

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