April 23rd, 2016 By FlipPhone

14 of Harrisburg’s finest came out for some mud run practice and are stronger for it.  The workout went something like this.

Warm Up

• Mosey to the library stairs
• #Disclaimer
• SSH x 15 in cadence
• IST x 15 in cadence
• Cotton Picker x 12 in cadence
• Mountain climber x 15 in cadence
• Spider man mercins x 12 OYO

The Thang

• Reverse Spider Man Mercins up the stairs
  • Scale the rail down
  • 20 LBCs while you wait for the line
• Reverse Spider Man Mercins up the stairs
  • Lunge walk down
  • 20 LBCs while you wait for the line
• Incline mercins up the stairs
  • Bear crawl down

Mosey to the track

Hallelujah Indian run one lap

4 Obstacle stations

After more than a little bit of confusion the PAX mostly understood what YHC was trying to do.

• Station 1
  • 10 Pull Ups
  • 20 Mercins
  • 20 Dips
• Run 0.25 mile lap
• Station 2
  • 10 Bleacher climbs
  • 15 Smurf Jacks
  • 15 Monkey Humpers
• Run 0.25 mile lap
• Station 3
  • 25 LBCs
  • 25 Low Flutter
  • 25 Reverse Crunch
• Run 0.25 mile lap
• Station 4
  • Partner Carry up the hill
  • 10 Over & Under through the fence
  • Crab crawl down
• Run 0.25 mile lap
• Repeato until 745

Mosey to soccer field

Wheel barrel with mercin after 10 steps across the field

Bear crawl 20 steps, then 20 LBCs repeato back on the filed

Mary

• Low Flutter x 20 in cadence
• X & O x 10 in cadence
• Mason Twist x 10ish in very winded half cadence
• 1 minute plank so YHC didn’t have to count out loud

Announcements

• @Chaos is planning a poker tournament to benefit Blue Ridge Relay.  He will need enough racers to play so that winnings can be donated to it.
• @BBQ could use a hand moving on May 1st.  Let him know if you can lend a hand
• Mud Run is coming next Saturday, April 30th.  Kojak and YHC with #represent!

COT

Moleskin

• Great work out there this morning everyone!  Everyone was pushing hard.  YHC was running on few hours of sleep after flight to and from Houston yesterday.  #iwasdragging
• Tclaps to the guys that did the Ruck challenge this weekend.  Can’t wait to hear all the stories.
• Tclaps to all the guys running the Bull Run this morning.  Quite a large crowd this morning (YHC not included).  #F3HarrisburgIsNoJoke
• @Sundail – thanks for running with me brother!  You are a lot stronger than you look – carried me up the hill like I was a light weight.
• Good to meet @Exit54 finally.
• Good news – @Bull and @Kraut’s team won the ‘Harrisburg Mud Run without the mud’ hammer for most laps.  Bad news – the hammer looks like this (click bait).
• @Chowder learned not to talk about skipping the workout after the Bull Run in front of the Q.  Glad you stayed brother!

 

Harrisburg, The Rail Yard

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