September 15th, 2016 By Kojak

YHC was looking forward to this workout all week.  It seemed like this training for that mountain race had gone on forever and now it was time to get back to some variety.  It went something like this………………..

 

Mosey to the Practice Field

Disclaimer

Warm-up

IST x 20

Windmill x 20

 

Partner up

#1 runs to the other end of the practice field while #2 did 10 burpees(which later turned into 5 burpees) and then started to bear walk.  When  #1 would make it back to #2 then they would flapjack.  This continued until each team went to the other end of the field and back.

 

Flutter ladder 10 to 2

Start with 10 flutter kicks and then backward run to the other side of the field and back.  Each time decrease the flutter kicks by 2.

 

Mosey to the parking lot

 

Quick set of suicides

 

Mosey to the front hill

 

Merkin and Bobby Hurley ladder

Start with 10 merkins at the bottom of the hill and then 1 Bobby Hurley at the top of the hill.  Drop 1 merkin and add 1 Bobby Hurley each time.  This would continue until we almost ran out of time.

 

Mosey back for count-off and name-a-rama

 

Announcements:

–Wings of Eagles on Sept. 24 (Preblast)

–F3 Dad’s at Highlands on Sept. 24

COT

 

Moleskin

–It was nice to get back out and do other things besides running and running and running.  YHC tried to keep things moving and add some variety to the workout.

–Tclaps to the early runners Bull and Clueless.  Guess those mountain routes weren’t a challenge to Bull so onto BRR 2017 for him.

–If anyone is interested in running in the Spartan Beast on October 29th near Columbia, SC let Clueless or I know.

 

 

Harrisburg, The Ridge

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