April 30th, 2016 By SunDial

15 men gathered on a cloudy morning to get in some hard work.

The thang:
Mosey down to the lower lot for a warm up.
SSH x15
Imperial storm trooper x15
Air squat x10
Windmill x10

“Brazilian fun run”: sprint diagonally across parking lot with partner, then peel off and jog slowly back around until you meet up again, then sprint again. X5 sets

Mosey over to library steps:
1. Reverse Spider Man merkins, lunge down ramp, LBCs x20
2. Incline merkins, scale the railing, LBCs x20
3. Reverse Spider Man merkins, lunge down ramp, LBCs x20
4. Incline merkins, scale the railing, LBCs x20

Mosey over to the woods for some work with LOGS:
Find a log with a partner and work through reps as follows:
Up & overs x10
Air squats x10
Curls x10
LBCs x10
Then x9 of each, x8, etc. down to x1.

Mosey over to bottom of hill for some ladders:
Bottom (Jump squats): X1 / x4 / x7 / x10
Middle (Burpees): x2 / x5 / x8
Top (Dips): x3 / x6 / x9

Laddered sprint to half field and back (everyone on line, every 5 seconds next man starts – try not to let men behind you catch up) x2 sets

Back to hill from ladders, but in reverse order:
Bottom (Jump squats): X10 / x7 / x4 / x1
Middle (Burpees): x9 / x6 / x3
Top (Dips): x8 / x5 / x2

Mosey back for MARY:
Crunchy frog x20
The squirm x20
Mason twist x20

Moleskin:
1. Good work today guys. Those logs are always a toss-up…and today I regret it…got two nasty bites from something That crawled out of ours.
2. T-claps to all those who did Bull Run beforehand…had a few who joined us after and some who had to leave – but seemed like a solid group running. #brrstrong
3. T-claps to Titleist, who won the first annual BRR poker game. And to Chaos for organizing the whole thing.
4. Don’t forget about Sousa’s Eagle Ceremony and BBQ moving – both on Sunday – there have been several announcements with the specifics.

Harrisburg, The Rail Yard

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