September 24th, 2016 By FlipPhone

11 of Harrisburg’s faithful came out to #TheRailYard this morning for a good beat down and to hang out with friends.  Mission accomplished on both items.  The workout went something like this.

Warm Up

• SSH
• IST
• Windmill
• Mountain Climber
  • No mercins this time, we’re doing the stairs next, let’s not be stupid about this

The Thang

Stair pain at library steps

• Reverse Spider man mercins up the steps
  • Round 1 – scale the handrail down
  • Round 2 – lunge walk down
  • LBCs while waiting for line
  • Round 3 – incline mercins up the steps, crab crawl down
    • YHC hasn’t done these in a while and didn’t remember it being that hard – glad when it was over.

Indian run one lap around to hill

• Partner ladders at the hill
• Round 1
  • Partner 1 plank at the bottom
  • Partner 2 does 15 dips at top
  • Each  partner goes up hill 4x
• Round 2
  • Combined Air squat count of 200
  • 10 mercins at the top

Mosey to putting green

• What does that sign say?
• Wheel barrel half way across, switch with partner
• Repeato back

Prison Yard

• 15 dips, 10 pullups, run 0.25 mile lap
  • Can any of the pax actually do 10 pullups?? … @Exit54 and @Othello can #strong
• Repeatp 4 x

Back to putting green

• Partner ladder
• Partner clap mercins in the middle 5, 10, 15
• Bear crawl to edge
• 10 plank jacks

Mary

• LBCs x 15
• Convoluted Pretzel crunch x 12 each side
• 1 minute plank

Announcements

• Wings of Eagles today!
• Qs are needed!  Hoping to have everyone Q one spot in October.  Sign up here.

COT

• Prayers for the men in blue protecting our city.  Be safe @Kojak

Moleskin

• Nice work today guys!  YHC hasn’t Q’d a Saturday beat down in a while.  That was a painful hour.  Glad I did it.  Glad it’s over.  Glad YHC didn’t blow chunks at the end.  #closecall
• Nice to see @Sundial wearing #MaizeandBlue this morning.  He’s coming around …
• Good to see @Bos out to Harrisburg this morning.
• Tclaps to @Exit54 and @Othello for leading the way at the Prison Yard.  #strong
• Tclaps to the guys doing Bull Run this morning.  @Clueless, @Gamma, @SoloCup, @Starsky, anyone else I missed?
• Tclaps to the true road warriors getting in lots of miles @Gapper – 16 miles! @TurfToe – 12 miles!

Harrisburg, The Rail Yard

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