June 11th, 2016 By SunDial

9 of Harrisburg’s finest ventured out for what would be a beatdown on Heart Attack Hill.

The thang:
Jog around the trail through the woods and down to the grassy area by the pond for a warmup:

SSH x15
Imperial storm troopers x15
Windmill x15

Heart Attack Hill:
Bottom: 1 burpee. Run to top: 1 dip. Run down.
Bottom: 3 burpees. Run to top: 3 dips. Run down.
Bottom: 5 burpees. Run to top: 5 dips. Run down.
Bottom: 7 burpees. Run to top: 7 dips. Run down.
Bottom: 9 burpees. Run to top: 9 dips. (Plank when done)

Mosey down to the soccer field for some relay races. Teams of 3. 2 men on sideline, 1 man at half field.

SET 1: Partner 1 runs to half field, tags partner 2, who runs back to tag partner 3, who runs back to half field. (Each man runs once)
SET 2: Repeato, but each man runs twice.
SET 3: Backwards run relay, each man runs once.
SET 4: Repeato, but each man runs twice.
SET 5: Sideways/shuffle run relay, each man runs once.
SET 6: Repeato, but face other way to work both legs, each man runs once.

Mosey up to the library steps:
SET 1: Reverse Spider-Man merkins up the steps, lunge-walk down ramp.
SET 2: Incline merkins up the steps, crab walk down ramp.

Mosey back over and down to bottom of Heart Attack Hill, to finish off the ladder – now for the evens:

Bottom: 2 burpees. Run to top: 2 dips. Run down.
Bottom: 4 burpees. Run to top: 4 dips. Run down.
Bottom: 6 burpees. Run to top: 6 dips. Run down.
Bottom: 8 burpees. Run to top: 8 dips. Run down.
Bottom: 10 burpees. Run to top: 10 dips. (Plank when done)

Mosey over to the parking lot for MARY:
The squirm x15
Crunchy frog x15
LBC x15
Mason Twist x15

Moleskin:
1. Calling myself out now…I really showed my (lack of) age out there with not knowing about the show Kojak, and thinking Kojak was also a type of cheese (was thinking of Colby Jack). I blame the humidity.
2. Small but fun group this morning. Tclaps to the guys doing Bull Run (Flip Phone, who else?) – got in a strong 7 beforehand. Hope this morning went well for all the other F3 brothers doing other races and whatnot. Bull and Solo – your cars were still there when we headed to coffee at 8:00…just how many miles did you boys get in? #strong
3. Make it a great weekend!

Harrisburg, The Rail Yard

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