December 22nd, 2015 By FlipPhone

3 of Harrisburg’s mighty men refused to let a December downpour get in the way of their fitness and are stronger for it.

Warm Up

• Mosey to the corner by the field
• Triangle Up
  • SSH x 15
  • IST x 15
  • Cotton Picker x 10
  • Mercins x 15
  • Mountain Climber x 15
  • Circle Mercins x 5

The Thang

• Mosey to the Soccer Field (realize that it was completely flooded, but YHC didn’t have a backup plan)
  • 15 Plank Jacks
• Alternating broken wheelbarrow across the field
  • 15 Plank on elbow to mercin position (none of the Pax remembered the very weird name for this one)
• Audible – get away from the swimming pool that used to be a soccer field
• Alternating wheelbarrow mercins along side of school back to the parking lot
• Hallelujah Run (Christ is born!) around the school back to parking lot
  • This is a run with both hands up as long as you can
• 4 Corners
  • LBC x 25
  • Reverse Crunch x 25
  • Low flutter x 25
  • Low dolley x 25
• 4 Corners
  • Mercins x 20
  • Wide Mercins x 20
  • Diamond Mercins x 20
  • Mercins x 20
• Escalator
  • 10 Burpees
  • 20 Smurf Jacks
  • 30 Plank Jacks
  • 40 Air Squats
• Escalator
  • 10 Burpees
  • 20 Mercins
  • 30 Smurf Jacks

Mary

• LBC x 15
• Freddie Mercury x 15
• WWII Situps x 15 OYO

Moleskin

• Great to see @Escalade back out!  He didn’t miss a beat.  A lot of the exercises from today I learned from his previous Qs.
• Thanks to SSMinnow for a ‘get to it’ attitude when we went through the pool that was the soccer field.
• See you in the gloom …

Announcements

• Trying to get a different Q for each day in January.  If I can do it, you can do it.  If you need any help with ideas, let me know.
• There is a convergence workout on New Years day.  I can’t find the link at the moment, but I will paste it in the comments after I search Twitter again for the link.

Harrisburg, The Ridge

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