September 3rd, 2016 By SoloCup

14 Men stepped into the preFall gloom looking for their weekly installment of pain.  What they got was another thoughtful, well planned, dutifully executed, Solo Cup, Beatdown.

Half Arsed Disclaimer Given™

Slow Mosey on Down to the Parking lot

Warm Up

• SSH X 20
• IST x 15
• Windmills x 15
• Mountain Climbers x 20

The Thang

Mosey on over to the Library Steps

• Reverse Spiderman Merkins up the steps
• Lundge down the ramp

Repeato

Mosey on down to the Soccer field

Bojangles BoBerry Biscuit

• 5 Burpees
• 1/4 mile lap

Repeato x 4

Step Ladder up the hill

• Bottom: Merkins
• Middle: Squats
• Top: Dips

Repeato 1-10

Mosey on over to the Prison Yard

• 10 Pull ups
• 20 Merkins
• 30 Dips

Mosey on up Heart Rate Hill

Mary

• LBC x 20
• Squirm x 20
• Low Flutter x 15
• Low Dollys x 15
• Crunchy Frogs x 10 (Ma Jam)

Announcement

• #WhiteLighting Convergence 7:00 AM Monday, Prerun at 6:00 AM
• September 11 Cruise (for cars) around 485 @TheMagnificent has the details
• Prayers for @DickTracy’s dad

Moleskin

• #Tclaps to the #BullRunners.  Everyone looked strong coming in
• Welcome to @DoughnutHole and his 2.0 @CrazyTrain.  Strong editions to the PAX
• Kinda forgot I was leading this morning, even though I told @Escalde I would do it yesterday. #CantDelegateEverything
• 6 more days till the BRR.  This time next week, I should be getting ready to start my final leg

Keep pushing,

Solo Cup

Harrisburg, The Rail Yard

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