March 14th, 2016 By Colonel Mustard

11 Men from majority of Harrisburg and one sprinkle of Highlands joined in the gloom post the Spring Forward time change. I guess by brothers from Highlands didn’t set their clocks correctly or the Speedway workout is deemed to difficult of a workout for them. Either way the race will carry on….

Mosey over to the Condo parking lot for COP

SSH x20
Merkins x10
Mountain Climbers x10
Cotton Pickers x10
WindMill x10

Run over to Humpey Wheelers Hump

Get into groups teams of 3, odd men join a team for the Grinder

First Set – Squats/Mountain Climbers 5 Minutes
Second Set – Lunges/Low Flutter 5 Minutes
Third Set – Jump Squats/Merkins 5 Minutes

Run to the bottom and grab some rail

10 Derkins (top rail) and 30 LBC
8 Derkins (top rail) and 30 LBC
6 Derkins (top rail) and 30 LBC
4 Derkins (top rail) and 30 LBC
2 Derkins (top rail) and 30 LBC

Run over to the road and grab some strip

Side to Side hops – 30 seconds
Front to Back hops – 30 seconds
Side to Side hops (R foot) – 15 seconds
Side to Side hops (L foot) – 15 seconds

Back to the bottom of Humpey Wheelers Hump for the following:
Lung up > 5 Burpees at the top > Backwards run down > Run back up > 5 Burpess > Lunge down

Run back to Parking Lot with a stop for Bear Crawls and Bunny Hops

MARY:
Pretzel Crunch x15 each side
Low Dolly x25
Mason Twist x12
Homer to Marge x5
Rosealita x10

Moleskin:
– A very quiet group this morning but I guess that is normal when @Hottie is not around
– Everyone seemed to be heads down and grinding it out this morning, way to push the RPM’s this morning
– Lots of events coming up in the the next couple months. Check out the MECA daily communication for more info in the coming weeks.
– Keep our brother @ManDown in your thoughts and prayers

Harrisburg, Highlands, White Lightning

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