March 12th, 2016 By The Magnificent

On this beautiful Saturday morning 18 men joined in for a little mayhem/fun filled bootcamp out at the Railyard.  Due to family engagements, Sundial used his free Q exchange card since he covered YHC a while back for a prior Road Warrior Q.  YHC was glad to cover and bring some pain stations or em fun filled workouts to the Railyard.  The workout went a little like this:

Warm Up:

• Mosey over to the flag in front of the library and circle up
• SSH x 15 in cadence (C)
• Imperial Storm Trooper x 15 (C)
• The Windmill x 15 (C)
• Merkins x 15 (C)

The Thang:

Station 1

• Mosey to the bottom of the library oval, or take 25 steps
• Starting at the bottom the pax performs 5 burpies
• run 1/4 of the oval (approximately the flag)  and do 10 burpies
• run to the top for 15 burpies
• run the next 1/4 of the oval for 10 burpies
• finish at the bottom with 5 burpies. Plank up for the rest of the pax to finish
• Using the same setup replace burpies with jump squats and repeat a lap
• Once completing the jump squat lap the last lap replaces jump squats with carolina dry docks

Station 2

• Pair up with a partner and mosey down to the track for some group sandbag exercises
• Once every group had a sandbag combined group exercises ensued
• 300 combined squats while partner runs to the top for 15 dips and switch off
• on the ground 100 combined sandbag presses while partner runs to the top for 15 fence pull ups and switch off
• 200 combined LBC (without sandbag) while partner runs up for 15 squat lunges on each leg (30 total) and switch off
• Once the sandbag fun was over the pax discarded their beloved bags to have some excitement on the playground

Station 3

• OYO perform 10 pull ups, 20 dips, and 30 LBC.  Once completed run around the 1/4 mile track
• Perform this loop for 3 times. Great job for those who got in a little extra credit
• After finishing mosey up the hill for a little Mary

Mary:

• The Squirm x 21 -YHC
• Crunchy Frogs x 15 (C) -Pharaoh
• No one likes JLo’s Bull, so the pax favored Clueless’s The W x 15 (C)

Moleskin:

• Great job by all that joined @Gapper aka the running leprechaun this morning
• @DickTracy said he chased a dog for about an hour this morning.  But that left YHC questioning: “Was the dog actually chasing you?”, “Who was faster?”. Guess we’ll let him tell the story…
• Looked like Harrisburg Presbyterian had a good crowd for their pancake breakfast this morning, hope it went well and bet it tasted delicous.
• YHC might have scared some of the pax after saying there would be 3 laps around the oval before starting the first lap of burpies…opps.
• Everything looks better written on a card #deaddd
• Great finish this morning by @Birdcage after the Bull Run
• @Solocup YHC will remain the twitter-less kid
• Tried spelling @Titleist this morning.  Came closer to something of a female bosom.  And this is why engineer’s should stick to math and not spelling.
• Welcome out @Spackle, glad you could join us this morning and look forward to seeing you at more workouts!
• @Hootie thanks for the encouragement on this mornings Bull Run

Peace out girl scouts,

-The Magnificent

Harrisburg, The Rail Yard

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