November 28th, 2015 By Klump

* ‘Burg Railyard Relay

6 of Harrisburg’s finest shook off the aftermath of Thanksgiving and came to the Railyard for some team relay fun and games.

x denotes 4-count cadence

Warm Up
Mosey to far lot
Disclaimer

• SSH x20
• IST x15
• Merkins x15
• Windmill x15

The Thang
Mosey to football field

Form 2 teams of 3

• Bear Crawl Inchworm relay race to midfield
• Crawl Bear Inchworm relay race back to starting point

Mosey to middle of the two tracks

First team runs 1 lap together* while the 2nd team does a team exercise, then flapjack. Teams cannot switch roles until (1) the entire running team is back to the start, and (2) the exercise team has completed at least the minimum required reps. *Runners finishing before the rest of their team do burpees until the six arrives

Lap Exercises

• Lap 1: 200 (minimum) team merkins
• Lap 2: 200 (minimum) team LBC’s
• Lap 3: 200 (minimum) team CDD’s
• Lap 4: 200 (minimum) team low flutter’s

Tunnel of Love to Concession Stand

• Half the pax does People’s Chair while other half runs across the field and back, Flapjack
• Half the pax BTTW while other half runs across the field and back, Flapjack

Mosey to Playground

• 10 pullups, 15 dips
• Repeato x 3

Jail Break to turnaround for Mary

Mary

• Low flutter (Gamma)
• Crunchy Frog (Solo Cup)
• Homer to Marge (Gapper)
• Freddy Mercury (Klump)
• Pretzel Crunch (Clueless)
• LBC (Fire Water)

COT

Moleskin

1. Strong work by all. Thanks for the opportunity to lead a great group of men.
2. On my 2 year F3 anniversary, I want to express my appreciation to this group. You’ve pushed me to do things I never thought that I could do. I’m a better man for knowing you all.
3. Great to see Fire Water back for more. It’s cliché but true…the workouts don’t get any easier, but you do get stronger.
4. The range of topics at Coffeeteria never ceases to amaze. From ‘how long do you have to live in the South to not be considered a Yankee’ (consensus answer; 3 generations), to Solo Cup’s family making a mean deep-fried turkey (complete with pictures), to hearing from Fire Water what it’s like to hurl while riding in an F-15.   #GottaShowToKnow

Harrisburg, The Rail Yard

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