July 9th, 2016 By SunDial

10 men braved the post-storm morning for a different storm of running uphill, a lot.

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

Imperial storm troopers x15
SSH x20
Windmill x10

Heart Attack Hill:
Bottom: 1 merkin. Run to top: 9 dips. Run down.
Bottom: 2 merkins. Run to top: 8 dips. Run down.
Bottom: 3 merkins. Run to top: 7 dips. Run down.
Bottom: 4 merkins. Run to top: 6 dips. Run down.
Bottom: 5 merkins. Run to top: 5 dips. Run down.
Bottom: 6 merkins. Run to top: 4 dips. Run down.
Bottom: 7 merkins. Run to top: 3 dips. Run down.
Bottom: 8 merkins. Run to top: 2 dips. Run down.
Bottom: 9 merkins. Run to top: 1 dip.

Indian Run around the fields and up toward the only grass field we were allowed to trample on (across from library):

Partner wheelbarrows: Partner 1 holds legs of Partner 2 and counts to 10 while Partner 2 moves forward. Stop at 10, both go down and do 10 LBCs. Switch – Partner 2 holds legs of Partner 1 and counts to 10 while Partner 1 moves forward. Stop at 10, both go down and do 10 LBCs. Continue forward until the team gets to the edge of woods, and turn around and come back still alternating.

Partner carry: Piggy-back/Fireman carry/Lunges (modify as needed) down to edge of woods and back. Count off to 20 and switch partners until done.
REPEATO.

Indian Run back towards the shelter for round 2 of Heart Attack Hill:
Bottom: 8 burpees. Run to top: 2 dips. Run down.
Bottom: 6 burpees. Run to top: 4 dips. Run down.
Bottom: 4 burpees. Run to top: 6 dips. Run down.
Bottom: 2 burpees. Run to top: 8 dips.

MARY:
LBC x15
The squirm x15
Crunchy frog x15
Mason Twist x15

Moleskin:
1. Thanks for the chance to lead, gentlemen. That workout was a challenge. T-claps to those who ran beforehand – strong work!
2. Having Neon Kicks as your partner for wheelbarrows and partner carries felt like cheating. =)
3. Have an awesome weekend. Let’s all be intentional with the time we spend with our families.
4. Don’t forget that next Saturday is the F3 Dads workout.

Harrisburg, The Rail Yard

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