August 28th, 2016 By Riptide

10 or was it nine of Harrisburg’s finest stayed in town for The Railyard?  After post workout review it was determined to be 9. So 9 men came out this beautiful morning to take part in the virgin Qs right of passage.

And it went down like this:

Mosey to far parking lot

Disclaimer

Warmups (* = in cadence):

1- burpee OYO

– SSH *

2 – burpees OYO

– cotton pickers *

3 – burpees OYO

– merkins *

4 – burpees OYO

– imperial storm trooper *

5 – burpees

The Thang:

Mosey to library stairs

5 burpees – run around the island

reverse merkins up stairs, lunges down ramp.

5 more burpees – run around the island

hop up stairs and lunges down ramp

5 more burpee – run around island

incline merkins up stairs then lunges down ramp

Mosey to middle of the field and partner up.

Ladder 5 – 10 – 15 – 10 – 5

-MIDDLE – partner situps    ENDLINES: carolina dry dock

-MIDDLE – leg throw downs    ENDLINES: plank jacks

Mosey to pond and find rock for modified jack web.

Run up the hill to mary

Mary

– reverse crunch (x15)

– squirm (20)

– box, rectangle, figure 8 (or whatever you want to call it) (x15)

– low flutter

– the W (x15)

– JLow (bull) (x15)

Announcements

Murph this Monday 8/29 – 5:30 Stalling Rd Park

Other?  sound off in the comments

Harrisburg, The Rail Yard

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