April 9th, 2016 By Othello

A sparse gathering of Burg Pax got together this gloom (mostly due to the Harrisburg 5k) and put their best foot forward to have a quality beat-down since no one signed up to take the lead.  @Bull showcased his leadership qualities by offering to start us off until he too had to leave.  @Kraut & @Sousa spoke up and also claimed their stake at the opportunity to lead the Pax during the second half.

It went something like this…

Mosey from the Pavilion Parking lot through the woods, around the pond and over to the gravel area by the historic white building.  We circled up and @Bull started us with:

(X denotes Cadence)
SSHx15(?-can’t remember exactly how many, will default to 15 for all)
ISTx15
Merkinsx15
Windmillx15

Mosey through the woods, back on the path and stop at the far corner by the cornhole area.  Run around the path/loop x2 and perform the following exercises at each corner:
Corner #1-Diamond Merkins 20OYO
Corner #2-Air Squats 20OYO
Corner #3-Wide Merkins 20OYO
Corner #4-Jump Squats 20OYO

Leadership was now turned over to @Sousa who kept us on the same routine with the following exercises at each corner:
Corner #1-Mt. Climbers 20OYO
Corner #2-Burpees 5OYO
Corner #3-CDD 20OYO
Corner #4-LBC’s 40OY
(Slight change – run 1st lap clockwise, 2nd lap counter clockwise)

At this time @Bull and @Posh left us to go to the Harrisburg 5K.  @Kraut took the lead and led us on a mosey up HeartRate Hill to the Pavilion.  Once there we proceeded with 2 Rounds of the following:
Dips- 20OYO
Step Up’s- 10 Each Leg OYO
Incline Merkins- 20OYO
Peoples Chair-30 sec (2nd round 1 min)

Mosey to the end of the shelter where we Bear-Crawled the length of the shelter twice, and then Crab-Walked the length once.

MARY
Short mosey over to the area to the right of the parking lot for a 15 min round of Mary.  @Sousa led the way and then we all added our 2 cents…
@Sousa – Homer to Marge (approx 5 times)
@Sousa – Mason Twistx15
@Sousa – Wx15
@Kraut – Crunchy Frogx15
@Sousa – Low Dollyx15
@Sousa – Rosalitax15
@Sousa – Freddy Mercuryx15
@Othello – High Plank/Low Plank (1 min)
@BigBird – Squirmx15

COT-@Sousa took us out

Moleskin
1.  TClaps to our newest FNG “@GrandSlam” (aka Brian St. Denny). He was a trooper, never gave up and pushed hard all morning.  We look forward to seeing you at future posts!  Strong work Aye!
2.  We hope @Bull, @Posh and the rest of the Pax has a great run at the Harrisburg 5K.
3.  All the best for Team Super Awesome as they brave the Spartan Sprint tomorrow morning expecting a 29 degree post! #freak’nchilly
4.  Many thanks to @Bull, @Kraut & @Sousa for taking the lead today.  We have more open slots for future workouts in April that need to be filled, don’t be scared to sign up…..if a 17 year old kid can lead a beat-down “on the fly”……..need I say more?
5.  April 16 – Wings of Eagles Volunteer Workday.  HC with @SSMinnow.
6.  April 30 – Mud Run – See MECA Posts for further information.

Harrisburg, The Rail Yard

---