September 11th, 2016 By Donut Hole

10SEP2016 F3 Harrisburg Rail Yard

Since all the BRR guys were gone for the weekend to a land of backwoods and banjos I decided to volunteer and Q. Being from an AO that normally splits the hr. workout up I misplanned but glad the others had my 6 to make it the full time period.

We began in a Circle with a Disclaimer

20x Side Strattle Hops
20x Low SLOW squats
20x Imperial Walkers
20x Windmills

Mosey to Library Steps

Partner up
Partner 1 – Step jumps to rail slides
Partner 2 – Merkins till Partner returns
Repeat 4x   ???

Mosey to field – Line up on the 20yd line
Partner 1 – Crab walk 20yds and return
Partner 2 – Low flutter
Switch

Partner 1 – Bear Crawl 20yds and return
Partner 2 – Mountain Climbers
Switch

Mosey to field house

Partner 1 – Balls to the wall
Partner 2 – Peoples chair w/ 20 air presses
Switch

10x 8 Count Burpees On your own

Mosey around track with Indian Run to Jail Yard
10x Pull ups
10x Carolina Dry Docks
10x Seal Situps

Takeover by Othello
Mosey down to the pond
Pyramid up to 10 – Jackwebs

Mosey to shelter
Downward Pyramids 5x down to 1x
Bench Dips
Decline Merkins
Incline Merkins

Downward Pyramids 5x down to 1x
Air Squats
Step Ups both legs
LBC

Mosey back to start

Time for Mary
20x Rosalitas
20x LBC
20x Bicycles
Alternating calls between the pax
10x Homers to Marge
10x Supermans
10x Squirm
20x J-Lo’s

Sorry if I missed a few exercise due to my planned out weinke being so short this am. Thanks to Othello for having my 6 and helping us complete the full hr for the greater good of the group.

Sound off / Announcements
Ball of man

Thanks guys,

Donut Hole
“It’s tough, but I’m tougher!”

Harrisburg, The Rail Yard

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