June 25th, 2016 By Segundo

12 men decided to step out into the steam and hit the gloom at the old Rail Yard for a good ‘ol fashion stroll around the park.  If you thought you were going to run, you were right…

Mosey to the lower lot for the disclaimer

• Warm up
• SSH 15x
• Imperial Storm Troopers 15x
• Windmill 15x
• Merkins 15x
• Burpees 10 (OYO)

Mosey over to the pond.

The Thang

Start the morning off with some hill work, never to early to start BRR training (wait, you should be well into BRR training if you are running this year.

Ladder up heartbreak hill.

• 1 merkin at the bottom 10 dips at the top
• 2 merkin at the bottom 9 dips at the top
• 3 merkin at the bottom 8 dips at the top
• etc etc…

Finish at the top, grab the water jug and single file Indian run to the playground; Pick a station and work your way down the list with a little run in between.

• Station 1 10 Pull-ups
• Station 2 20 Dips
• Station 3 25 Merkins
• Station 4 10 Burpees
• Station 5 15 Jump Squats
• 1/4 mile run in between each station.

Repeato until time is called. Pick up the water jug (and all the cups)

Mosey up the hill for Mary

• The “W” 25x
• Homer to Marge (until you feel the bern)
• LBC 30x
• Crunchy Frog 15x
• Freddie Mercury 10X
• J-Lo 15X

Announcements

• Spots still open for the Intimidators game, 4 families signed up, get your tickets now
• F3 Dads workout coming to Harrisburg 7/16 second Q needed for the workout
• Water Bear looking for some help with lifting some heavy objects in his house today @1pm reach out to him 704-770-6367 or show up 6639 Burkwood Ct. Harrisburg. opportunity to help Tuesday night too after 5pm
• Laurel Park holding a mini tri for kids and a mini sprint tri for the bigger kids. https://signedevents.com/united-states/concord/2016-laurel-park-sprint-triathlon/

Moleskin

• Strong work this morning, thanks for the opportunity to lead. Shout out to Birdcage & Solocup for putting in some miles at the bull run this morning. Word of the day “Hydration”

Harrisburg, The Rail Yard

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