April 5th, 2016 By BBQ

While many mourned the loss of last night’s NCAA National Championship game (Go Heels!) and remained in their fartsacks (or because of other useless excuses), 14 others decided to take the high road and start their day off right. YHC pulled back out the #DirtyMacDeuce.

WARM-UP (x = cadence):
SSH x 20
Mountain Climbers x 15
Wide Merkins x 10
IST x 15
Squats x 15

THE THANG:
#DirtyMacDeuce (if you don’t know what it is click here)
Round 1 – Merkins, Squats, Low Flutter, Run 400m Lap
Round 2 – Diamond Merkins, Lunges, Freddie Mercury, Run 400m Lap
Round 3 – Wide Merkins, Mountain Climber, W, Run 400m Lap
Round 4 – Derkins, Dips, LBC, Run 400m Lap
Round 5 – CDD, Jump Squats (OYO), Crunchy Frog, Run 400m Lap
Round 6 – Incline Merkine, Burpees (OYO), Mason Twist, Run 400m Lap

MARY (x = cadence):
Pretzel Stick x 12, L&R (@Clueless)
JLo x 15ish (@Bull)
Protractor/Low Flutter Medley (@Bull)
Rosalita x 15 (YHC)
Maybe one more?

COT

MOLESKIN:

• Thanks for joining YHC for another round of fun. Enjoyed leading the PAX today.
• Extra credit goes to @Gamma and @ScheduleC for the pre-boot camp Ruck. Can’t forget @Bull who probably put in a half mile at most (who knows). If there was anyone else, nice job.
• If anyone else cares (besides YHC), you completed between 2.5-2.75 miles this AM with all the moseying around. Which brings me to my next bullet…
• If you haven’t signed up for the Harrisburg 5k THIS SATURDAY you’re missing out. Weather looks great for running and it’s just a 20 dollar bill (right now). Several members of the PAX are doing it. Don’t join my team but join for yourself and see what you can do. You against the clock with the community to cheer you on. Besides, there will certainly be several black shirts with a white logo on the front among the crowd. Can you say #ISI?

Harrisburg, The Ridge